Smith Calf Raise (version 2)
Builds your calves and ankle strength. That helps with walking, running, jumping and heavy lower body lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up in the Smith machine with the balls of your feet on a raised platform and your heels hanging off the edge, then position the bar across your shoulders.
- 02
Brace your core, keep your knees nearly straight, and unrack the bar.
- 03
Press through the balls of your feet and raise yourself under control as high as your ankles allow, then squeeze your calves at the top.
- 04
Lower your heels slowly into a stretch as far as your ankle mobility allows, and keep the movement smooth without bouncing.
- 05
Repeat for the desired number of reps, then return the bar to the Smith machine hooks under control.
Beginner's guide
§ 03 · GuideBuilds your calves and ankle strength. That helps with walking, running, jumping and heavy lower body lifts.
You should feel it in your calves, especially at the top squeeze and bottom stretch. It should not be in your lower back or knees.
A common mistake is bouncing through short reps. Lower your heels under control and rise as high as you can every rep.
How to get started at the gym
§ 04 · SisuLiftSmith Calf Raise (version 2) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your weight on the base of your big toes and the balls of your feet, and do not let your ankles roll inward or outward. Use a full range of motion and a controlled 1–2 second lowering phase on every rep.
A great exercise for isolating the calves, as the Smith machine's fixed path provides consistent resistance and makes it easy to increase the load.
More exercises: Calves
§ 06 · Same muscles
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