Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
IntermediateIsolationMachine
Smith One Leg Floor Calf Raise
Calves · Lower Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Position yourself on the floor under the smith machine bar, facing away from the machine.
- 2
Place the balls of your feet on a raised surface, such as a weight plate or block.
- 3
Position the smith machine bar across your lower legs, just above your ankles.
- 4
Hold onto the bar with your hands for stability.
- 5
Raise your heels off the ground by extending your ankles, lifting your body up.
- 6
Pause at the top of the movement, then slowly lower your heels back down to the starting position.
- 7
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
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Beginner6
Resistance band
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Alternatives
Bodyweight
Ankle Circles
Calves · Lower Legs
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Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
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Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
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Barbell
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Calves · Lower Legs
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