Smith Machine Calf Raise

A beginner strength exercise for the calves, done with a machine.

Smith Machine Calf Raise: finishing position

Main muscles: Calves
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Push

How to do the Smith Machine Calf Raise

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.
Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
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.
Return slowly to the starting position as you breathe in while lowering your heels.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Calf Raise

Questions

What muscles does the Smith Machine Calf Raise work?

Mainly the calves.

Is the Smith Machine Calf Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Machine Calf Raise?

Good alternatives that train the calves: Calf Press, Calf Press On The Leg Press Machine, Seated Calf Raise or Smith Machine Reverse Calf Raises.

How many sets and reps of the Smith Machine Calf Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).