Exercise · Legs and glutes
Smith machine standing calf raise
Smith machine standing calf raises work the calves. The guided bar lets you load heavier while staying stable. With a step or plate under the balls of your feet you gain range, and that is where the work happens.
Doable at all 76 gyms GoSet follows
The essentials
- Bar on shoulders, stand on a step or floor.
- Rise onto your toes, squeeze calves.
- Lower heels slowly.
Muscles worked
- Primary
- Calves
How to do it
- Put a step or plate under the bar and set the bar at shoulder height.
- Place the balls of your feet on the step, heels hanging off.
- Unrack the bar and stand tall with your knees almost straight.
- Rise as high as you can on your toes and hold one second.
- Lower slowly until you feel the stretch under your heels.
Common mistakes
Bouncing at the bottom
Instead : Pause briefly at the bottom to take out the momentum.
Range too short
Instead : Go high and low, even if it means less weight.
Bending your knees
Instead : Keep your knees almost straight so your calves do the work.
Coach tips
- Calves like longer sets and a slow tempo.
- Toes pointing straight ahead, without turning your feet.
- Keep the Smith safeties at the right height.
Variations
- One leg at a time with less weight.
- Two-second pause at the top.
Sets and reps
People often do 3 or 4 sets of 10 to 20 reps with pauses at the top and bottom.
Equipment
Alternatives for the same muscles
Log your Smith standing calf raise sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Why stand on a step?
So your heels can drop lower: more range, more work for the calves.
My calves will not grow. What should I do?
Make sure you use a full range with pauses, and add weight or reps gradually.
Smith or calf raise machine?
Both work. The Smith is handy when the calf machine is taken.