Calves exercise · smith machine
Smith Standing Leg Calf Raise
The smith standing leg 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 standing leg calf raise
- Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar.
- Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
- Place your hands on the bar for stability.
- Engage your calves and slowly raise your heels off the ground, 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 and glutes work as secondary muscles. See all calf exercises or every smith machine exercise.
