Calves exercise · smith machine
Smith Seated One Leg Calf Raise
The smith seated one leg calf raise 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 seated one leg calf raise
- Sit on the machine with your back against the pad and your feet on the footrest.
- Place one leg on the footrest and keep the other leg off the footrest.
- Using your calf muscles, raise your heel as high as possible.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
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.
