Intermediate
SMITH STANDING LEG CALF RAISE
Lower legs
Body Part
Calves
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Calves
Views
1
Est. Calories/min
5.00
How To Perform
1
Step: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
Step:2 Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
3
Step:3 Place your hands on the bar for stability.
4
Step:4 Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.
5
Step:5 Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
