Calves / Beginner / Isolation (single joint)

Smith Machine Standing Calf Raise

A standing calf raise with the Smith bar on the back and the balls of the feet on a block, building the calves.

At a glance

Primary

Calves

Equipment

Smith machine

Movement pattern

Ankle push-off (plantar flexion)

Level

Beginner

Type

Calves, Isolation (single joint)

How to do it

1. Set the Smith bar at shoulder height and place a block beneath it.
2. Step under the bar, rest it on your upper back and stand with the balls of your feet on the block.
3. Unrack the bar and let your heels drop below the block for a stretch.
4. Rise onto your toes as high as possible, pause, then lower slowly.

Tips

• Keep knees straight but not locked.
• Use a full range of motion.

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