Stand with a Smith machine bar across your shoulders or held in front of your thighs and lift your heels to rise onto the balls of your feet, working the calf muscles. Use a raised platform for a deeper stretch at the bottom if desired.
How to do the Standing Calf Raise (Smith Machine)#
- Position the Smith machine bar at shoulder height and place it across your upper back or grasp it in front of your thighs.
- Stand with feet about hip-width apart on the floor or on a small block, keep your torso upright and knees slightly bent.
- Push through the balls of your feet and raise your heels as high as you can, contracting the calves.
- Lower your heels under control until you feel a stretch in the calves and Achilles, maintaining the slight knee bend.
- Repeat for the planned number of reps without using momentum between repetitions.
Muscles worked#
- Primary: Calves
Common mistakes#
- Bouncing at the top instead of controlling each rep.
- Allowing the knees to lock or straighten fully.
- Failing to lower heels fully and missing the stretch at the bottom.
