How to do a Smith Machine Calf Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Smith Machine Calf Raise
Smith Machine
Target muscles worked
Instructions for Proper Form
This exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
- Hook the smith machine bar to just below shoulder height.
- Quarter squat underneath the bar, placing it just below the base of your neck.
- Unhook the bar and extend your hips to standing upright.
- With your feet at hip-width apart slightly angled out and your knees slightly flexed, extend your ankles to lift the heels off the floor.
- Keep your hips under your shoulders and your heels under your hips as you fully extend your ankles before you return to the starting position.
Weight & 1 Rep Max Calculator
Average Smith Machine Calf Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps80lbs1 Rep Max100lbs
- intermediate8reps100lbs125lbs
- advanced8reps115lbs145lbs
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Alternative Exercises to Smith Machine Calf Raise
1. Calf Press
91.6 mSCORESWAPPED 2,103 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
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2. Seated Machine Calf Press
92.7 mSCORESWAPPED 1,843 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
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3. Standing Machine Calf Press
80.3 mSCORESWAPPED 987 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
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4. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 876 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
5. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 853 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
6. Calf Raise
75 mSCORESWAPPED 552 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
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7. Single Leg Standing Calf Raise
72 mSCORESWAPPED 403 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
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8. Standing Machine Calf Raise
75.1 mSCORESWAPPED 349 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
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9. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 250 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
10. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 206 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
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