Form cues
- Move only at ankles
- Keep legs straight (but not locked)
- Control the movement
- Pause at top
Exercise
Smith Machine Calf Raise
Lower legs, smith machine
A standing calf raise using a Smith machine to isolate and strengthen the calf muscles.
Target: calves. Also works: soleus.
Steps
- Set up the Smith machine bar at shoulder height.
- Step under the bar, position it across your upper traps, and unrack.
- Stand upright with feet hip to shoulder-width apart.
- Rise onto the balls of your feet by extending your ankles.
- Pause at the top, then lower your heels in a controlled manner.
Common mistakes
- Bouncing for momentum
- Partial range of motion
- Allowing ankles to roll outward/inward
Breathing
Exhale as you rise, inhale as you lower.
In the app, search for Smith Machine Calf Raise and add it to a workout.