Smith Machine · Calves
Smith Machine Calf Raises is the smith machine exercise for the calves in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The calf has two main muscles. The gastrocnemius is the visible, two-headed muscle that crosses the knee, so it works hardest when the leg is straight. The soleus lies underneath and does not cross the knee, so it takes over more of the work when the knee is bent, as in seated calf raises. Both point the foot (plantarflexion).
02
On a Smith machine, set the safety stops first, then adjust your body position so the fixed bar path feels natural. You can re-rack by twisting the bar at any height if a rep goes wrong. A Smith machine is a barbell fixed on vertical rails. It removes the need to balance the bar, so you can focus on pushing hard and rack the weight at any point.
03
Include one straight-knee and one bent-knee raise. At home, single-leg standing calf raises on a step with a dumbbell are an effective option.
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Free GymStreak calculators that go with calves training.
Guides from the GymStreak blog on this topic.
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