Calves exercise · smith machine
Smith Reverse Calf Raises
The smith reverse calf raises is a smith machine exercise that targets the calves, with the hamstrings assisting.
- Target muscle
- Calves
- Also works
- Hamstrings
- Equipment
- Smith machine
- Body part
- Lower legs
How to do the smith reverse calf raises
- Adjust the smith machine bar to a height just below your shoulders.
- Stand facing the bar with your feet hip-width apart and toes pointing forward.
- Place the balls of your feet on the edge of a step or platform, with your heels hanging off.
- Hold onto the bar for support.
- Raise your heels as high as possible, lifting your body up onto your toes.
- Pause for a moment at the top, 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 work as secondary muscles. See all calf exercises or every smith machine exercise.
