Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
IntermediateIsolationMachine
Smith Toe 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 comfortably stand with your feet flat on the ground.
- 2
Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
- 3
Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
- 4
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 5
Engage your core and keep your back straight throughout the exercise.
- 6
Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- 7
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
ankles
Secondary
anklesshins
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.
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Alternatives
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