Calves exercise · smith machine
Smith One Leg Floor Calf Raise
The smith one leg floor calf raise is a smith machine exercise that targets the calves, with the hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Hamstrings, glutes
- Equipment
- Smith machine
- Body part
- Lower legs
How to do the smith one leg floor calf raise
- Position yourself on the floor under the smith machine bar, facing away from the machine.
- Place the balls of your feet on a raised surface, such as a weight plate or block.
- Position the smith machine bar across your lower legs, just above your ankles.
- Hold onto the bar with your hands for stability.
- Raise your heels off the ground by extending your ankles, lifting your body up.
- Pause at the top of the movement, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every smith machine exercise.
