How to do Smith Machine Reverse Calf Raises
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Smith Machine
Workouts with Smith Machine Reverse Calf Raises
Target muscles worked
Instructions for Proper Form
An isolation exercise focusing on the calf muscles, performed on a Smith Machine. By positioning yourself on a raised surface, you increase your range of motion. Increasing your range of motion will help improve calf strength, and build muscle mass.
- Hook the smith machine bar to just below shoulder height.
- Stand on a platform with your feet hip-width apart and your heels securely on top while the balls of your feet hang off.
- Place the bar on the base of the back of your neck before unhooking it and standing upright.
- Flex your ankles to to raise your toes up towards your shins.
- Keep your hips under your shoulders and your heels under your hips as you fully flex your ankles before returning to the starting position.
Alternatives & Variations to Smith Machine Reverse Calf Raises
1. Smith Machine Calf Raise
77.6 mSCORESWAPPED 379 TIMESThis 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.
2. Calf Press
91.6 mSCORESWAPPED 102 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.
3. Seated Machine Calf Press
92.7 mSCORESWAPPED 98 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.
4. Calf Raise
75 mSCORESWAPPED 75 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.
5. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 65 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.
6. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 58 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.
7. Standing Machine Calf Press
80.3 mSCORESWAPPED 46 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
- Calves
- Calf Raise Machine
8. Single Leg Standing Calf Raise
72 mSCORESWAPPED 29 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.
9. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 28 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. Barbell Seated Calf Raise
68.8 mSCORESWAPPED 27 TIMESBarbell Seated Calf Raise is a variation on the more standard Calf Raise. Like other Calf Raises, this is an isolation exercise that targets your calves. By performing this exercise while seated, you add significantly more stability to the movement since you don’t need to worry about balancing to stay standing. This can help you focus more of your attention on exertion rather than stability.