Smith Machine Calf Raises

How to do it

1. Set the bar on the rails at shoulder height and put a step or plate underneath.
2. Position the bar across your upper back and stand with the balls of your feet on the step.
3. Let your heels sink into a stretch.
4. Press up onto your toes and hold for a beat.
5. The rails balance the bar, so all you have to think about is the ankle.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Standing Calf Raises, it loads Calves 5 points lower. It needs Smith machine where the other uses Machines. Compared with the Smith Machine Squat, it loads Quads 100 points lower, Calves 85 points higher, Glutes 40 points lower.

Other ways to train this

• Standing Calf Raises Machines
• Seated Calf Raises Machines
• Hack Squat Calf Raises Machines
• Dumbbell Calf Raises Dumbbells
• Single-Leg Calf Raises Bodyweight
• Barbell Calf Raises BarbellIntermediate
• Bodyweight Calf Raises Bodyweight
• Donkey Calf Raises Bodyweight
• Plate-Loaded Donkey Calf Raise Machines

Other exercises for the Calves

• Smith Machine Squat 10% Smith machine
• Smith Machine Front Squat 10% Smith machine
• Jump Rope 80% Jump rope
• Jumping Jacks 75% Bodyweight

Exercise illustrations and data by RepDB (repdb.co), used under licence.