How to Do Smith Machine Single Leg Calf Raises
A beginner-friendly lower body exercise that primarily targets the calves while helping build single-leg strength, improve ankle stability, and enhance balance and overall lower body control.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Weight PlateCorrect Form
1. Stand under the Smith machine, bar across your upper back, one foot on a weight plate and the other slightly off the ground.
2. Engage your core, keep your chest up, and unlock the bar from the safety catches.
3. Push through the ball of your foot to lift your heel as high as possible, balancing on your leg.
4. Slowly lower your heel back down below the level of the plate, feeling a stretch in your calf.
5. Complete the set and alternate sides.
2. Engage your core, keep your chest up, and unlock the bar from the safety catches.
3. Push through the ball of your foot to lift your heel as high as possible, balancing on your leg.
4. Slowly lower your heel back down below the level of the plate, feeling a stretch in your calf.
5. Complete the set and alternate sides.
Common Mistakes
Avoid using momentum; perform each rep slowly and with control.
Pro Tips
1. Keep your knee slightly bent to protect your joint.
2. Use a pad or towel on the bar to cushion your shoulders and reduce discomfort.
2. Use a pad or towel on the bar to cushion your shoulders and reduce discomfort.
