Smith Calf Raise
Learn how to perform Smith Calf Raise, a Legs exercise, with setup, breathing and common mistakes.
Smith Calf Raise · Preview
Setup
Place the bar on your shoulders and your forefeet on a block or platform. Hold the bar securely and keep your knee angle nearly unchanged.
Start phase
Press through your forefeet and rise slowly. Squeeze your calves as much as possible without bouncing with your torso.
End phase
Lower your heels slowly to lengthen your calves. Controlling the full bottom position without momentum has a major effect on the tension.
Target muscles
Feel your calves tighten at the top and lengthen at the bottom. Give equal attention to both the squeeze and the stretch rather than chasing speed.
Common mistakes
Shaking your knees or lifting your whole body reduces calf engagement. Lower the weight if needed, but keep the ankle movement clear.
Breathing
Exhale as you rise and inhale as you lower. Even in this short movement, keep breathing to maintain your pace.
Coach tip
Pause for 1 second at the top and get a full stretch at the bottom for better tension with a light weight. Slightly change your toe angle to find your strongest working position.
