CalvesBeginner

Smith Machine Calf Raise

Strength movement using Machine.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Calves

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Adjust the seat, pads, and range stops to fit before adding resistance, and keep hands clear of moving parts.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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