Standing calf raises smith machine

Category

Legs

Difficulty

Beginner

Equipment

Smith Machine

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand in front of the Smith machine bar and place both hands on the bar keeping your arms straight. Place your forefeet shoulder-width apart on a low platform, heels extended to the floor.
2. Slowly lift your heels off the floor by pushing through your forefeet, raising your body upwards.
3. Continue lifting until you are standing on your forefeet, feeling a strong contraction in your calves.
4. Slowly lower your heels back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on pushing through your forefeet, avoiding excessive pressure on your toes.
• Move slowly and with control to maximize muscle activation and avoid injury.
• Keep your knees slightly bent to avoid strain or injury of your joints.