Smith Machine Calf Raise

Smith Machine Calf Raise is a isolation strength exercise using machine that trains the calves.

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Primary muscles: Calves

How to do it

1. Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
2. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
3. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
4. Return slowly to the starting position as you breathe in while lowering your heels.
5. Repeat for the recommended amount of repetitions.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Smith Machine Calf Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Calves volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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