Male

Smith Calf Raise

Muscles involved

If you want to boost your lower leg development, including the Smith Calf Raise in your training session is a game changer. Utilizing a machine allows you to focus purely on pressing up through the balls of your feet on an elevated step, achieving an intense contraction without straining to keep your balance. Over time, consistently working your calves this way builds noticeable muscular density and endurance. You will feel a firmer foundation that improves your performance during heavy compound lifts like squats, alongside giving your lower body a much more balanced physique. It delivers an isolated pump that makes every repetition count towards stronger legs.

How to do it

1. Place a block under the bar in the Smith machine. 2. Grip the bar from behind at shoulder height and place your feet on tiptoes on the block. 3. Rise with the help of your feet by flexing your calves. 4. Lower controllably to the starting position.

Equipment required

Máquina

Muscles worked

Tips

- Use a block or step high enough to allow a full stretch. - Raise your heels as high as possible, contracting your calves maximally. - Lower your heels below the level of the block for a deep stretch.