Intermediate
SMITH ONE LEG FLOOR 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 Position yourself on the floor under the smith machine bar, facing away from the machine.
2
Step:2 Place the balls of your feet on a raised surface, such as a weight plate or block.
3
Step:3 Position the smith machine bar across your lower legs, just above your ankles.
4
Step:4 Hold onto the bar with your hands for stability.
5
Step:5 Raise your heels off the ground by extending your ankles, lifting your body up.
6
Step:6 Pause at the top of the movement, then slowly lower your heels back down to the starting position.
7
Step:7 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
