Smith Machine Reverse Calf Raises
A beginner strength exercise for the calves, done with a machine.
How to do the Smith Machine Reverse Calf Raises
- Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
- Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance.
- Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: The barbell on your back is only for balance purposes.
- Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down.
- Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
- 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 Reverse Calf Raises
Calf PressMachine · Beginner
Calf Press On The Leg Press MachineMachine · Beginner
Seated Calf RaiseMachine · Beginner
Smith Machine Calf RaiseMachine · Beginner
Standing Calf RaisesMachine · Beginner
Barbell Seated Calf RaiseBarbell · Beginner
Calf Raises - With BandsResistance band · Beginner
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Questions
What muscles does the Smith Machine Reverse Calf Raises work?
Mainly the calves.
Is the Smith Machine Reverse Calf Raises 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 Reverse Calf Raises?
Good alternatives that train the calves: Calf Press, Calf Press On The Leg Press Machine, Seated Calf Raise or Smith Machine Calf Raise.
How many sets and reps of the Smith Machine Reverse Calf Raises 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).