Introduction.

The Smith Machine Calf Raise is a lower body exercise that primarily targets the calves. This is an isolation exercise which is well suited to beginner lifters.

Alternatives.

Technique.

  • Place a step under the bar of a smith machine. Stand on the step with the balls of your feet and extend your legs until they are almost straight, disengaging the machine.
  • Press on the step by contracting your calf muscles and raising your heels as high as possible. Slowly lower back down until your heels are below the step and your calves are fully stretched and then repeat.

Leg Muscle Diagram.

Leg Muscles