Intermediate
SMITH TOE 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 comfortably stand with your feet flat on the ground.
2
Step:2 Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
3
Step:3 Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
4
Step:4 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
5
Step:5 Engage your core and keep your back straight throughout the exercise.
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Step:6 Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
7
Step:7 Pause for a moment at the top, then slowly lower your heels back down to the starting position.
8
Step:8 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
