Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
IntermediateIsolationMachine
Smith Standing Leg Calf Raise
Calves · Lower Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
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.
- 2
Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
- 3
Place your hands on the bar for stability.
- 4
Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.
- 5
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Single Leg Reverse Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
Calves · Lower Legs
Beginner5
Barbell
Barbell Floor Calf Raise
Calves · Lower Legs
Advanced7
Barbell
Barbell Seated Calf Raise
Calves · Lower Legs
Beginner7
Barbell
Barbell Seated Calf Raise
Calves · Lower Legs
Beginner7
Alternatives
Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Single Leg Reverse Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
Calves · Lower Legs
Beginner5
Barbell
Barbell Floor Calf Raise
Calves · Lower Legs
Advanced7