Smith machine calf raise
What is a smith machine calf raise?
A standing calf raise with a Smith bar across the upper back and the forefeet on a stable raised block.
How do you perform a smith machine calf raise?
Set up
- Set a stable calf block beneath the bar and position the safeties below your lowest position.
- With the bar still hooked, place your forefeet securely on the block, settle the bar on your upper back and grip it before unlocking.
Execution
- Keep your knees nearly straight and rise onto the balls of your feet.
- Pause briefly at the top without leaning into the bar.
- Lower your heels below the block within a controlled range, then re-hook the bar after the set.
Common mistakes
Bouncing out of the bottom
Lower deliberately so momentum does not replace the calf raise.
Where it fits in a session
Use for calf work in a leg session after checking the block, hooks and safety stops.
Lower deliberately so momentum does not replace the calf raise.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
Variations
- Standing calf raiseUses a dedicated standing calf machine rather than a Smith bar across the upper back.
Related tools
Frequently asked questions
When should I unlock the bar?
With the bar still hooked, place your forefeet securely on the block, settle the bar on your upper back and grip it before unlocking.
Should I bend my knees deeply?
Keep your knees nearly straight and rise onto the balls of your feet.