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Best Beginner Calves Workouts With Smith Machine

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About

This workout focuses on utilizing the Smith Machine, a versatile piece of equipment featuring a fixed barbell on tracks, allowing for enhanced stability and a controlled bar path during exercises.

The program includes beginner-friendly movements, ideal for individuals with less than one year of workout experience, providing a balance of simplicity and effectiveness.

Emphasis is placed on the calves, the muscle group located at the back of the lower leg, essential for movements such as plantar flexion.

These targeted exercises ensure isolated engagement of the calf muscles.

The 2 Best Beginner Calves Exercises with Smith Machine

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Smith Machine Calf Raise

    Smith Machine Calf Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    410,876
    Calves Strength
    91 mScore
    Calves
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.

    How to do it

    1. Set the Smith Machine bar just below shoulder height.
    2. Position yourself in a quarter squat under the bar, resting it below your neck.
    3. Lift the bar off the hook and stand up straight.
    4. Stand with feet hip-width apart and slightly angled out.
    5. Raise your heels off the ground by extending your ankles.
    6. Make sure to keep your hips aligned under your shoulders as you fully extend your ankles before lowering back down.
    Sets, Reps, Weight
    1
    8reps
    80lbs
    2
    8reps
    80lbs
    3
    8reps
    80lbs
    Full Video & Instructions

  • 2. Smith Machine Reverse Calf Raises

    Smith Machine Reverse Calf Raises demonstration video — proper form for this exercise.
    SETS LOGGED
    26,522
    Calves Strength
    79 mScore
    Calves
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Reverse Calf Raise targets your calf muscles and helps improve strength and muscle growth. By standing on a raised surface, you can move your ankles through a larger range of motion.

    How to do it

    1. Set the Smith machine bar just below shoulder height.
    2. Stand on a platform with heels hanging off the edge.
    3. Rest the bar on the back of your neck and stand upright.
    4. Lift your toes towards your shins by flexing your ankles.
    5. Keep your hips aligned under your shoulders and return to the starting position.
    Full Video & Instructions