ROAN- Home
- Gym exercise library
- Legs
- Smith Machine Calf Raise
Legs · Machine
Smith Machine Calf Raise
How to do the Smith Machine Calf Raise with good form: step-by-step technique, the muscles it works (calves), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Calves
How to do it
- Place a calf block directly underneath the Smith machine bar and load the bar with appropriate weight.
- Position yourself under the bar so it rests across your upper back, placing the balls of your feet on the edge of the block with your heels hanging off.
- Unrack the bar by rotating it, standing with your legs straight but without locking your knees aggressively.
- Lower your heels slowly toward the floor until you feel a deep stretch in your calves.
- Rise up onto your toes as high as possible by flexing your calves and pointing your ankles upward.
- Hold the peak contraction at the very top for one full second before lowering again.
Coaching cues
- Full stretch at the bottom
- Rise as high as possible on the big toes
- Control the movement, no bouncing
Common mistakes
- Bouncing out of the bottom position using tendon elasticity
- Bending the knees during the lift
- Using a restricted range of motion
Equipment and setup
Smith machine, calf block
Calf block placed directly under the Smith machine bar, loaded with weight plates.
Also known as: Smith Calf Raise
Track your Smith Machine Calf Raise in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
