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Last updated March 5, 2026
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Calves
Calf Raise - Standing (Smith)
Stand under the Smith machine bar on the balls of your feet and raise your heels as high as possible.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
calves
Secondary
lower calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the Smith machine bar to shoulder height.
- Place a raised platform, step, or weight plate under the bar for heel drop.
- Position the bar across your upper traps and shoulders.
- Step 2Starting Position
- Stand with the balls of your feet on the edge of the platform.
- Allow your heels to hang off and drop below for a full calf stretch.
- Unrack the bar and stand upright with a slight bend in your knees.
- Step 3Execution
- Push through the balls of your feet to raise your heels as high as possible.
- Squeeze your calves hard at the top of the movement.
- Hold for 1-2 seconds at peak contraction.
- Slowly lower your heels back below the platform level.
- Maintain control throughout the entire range of motion.