Smith Machine Calf Raise

A standing calf raise under the Smith machine bar, performed on a platform for a full stretch and contraction.

How to do it

1. Place the Smith machine bar across your upper back and shoulders.
2. Stand on a small platform so your heels can drop below your toes.
3. Unrack the bar and raise up onto the balls of your feet.
4. Squeeze your calves hard at the top.
5. Lower your heels below the platform for a full stretch.
6. Repeat for the desired number of reps.

Tips

• Avoid bouncing out of the bottom stretch position.
• Keep your knees straight but not forcefully locked.
• Use a slow tempo through the full range rather than pumping short reps.

Muscles

Primary: Calves (gastrocnemius)

Secondary: Calves (soleus)