Calf Raise - Smith Machine Seated

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Calves Strength Smith Machine Flat Bench Push Gym

Purpose: This exercise works the calf muscle, specifically the soleus (lower calf).

Benefits: This exercise is one of the few that isolate the soleus and lower calf area.

Sit on a flat bench in a Smith Machine and place the balls of your toes on a block to raise the heels from the floor. Your heels extend off the block. Place your thighs under the weighted bar. Lower your heels to a negative position (heels lower than your toes). This is the starting position. With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement. Slowly lower your heels and return to the starting position. Inhale during this movement. Place your thighs under the weighted bar. Lower your heels to a negative position (heels lower than your toes). Repeat for the recommended number of repetitions.


The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.

Step 1

Sit in the machine, toes on a block, thighs under the bar, heels in a negative position.

calf-raise-smith-machine-seated-step-0

Sit on a flat bench in a Smith Machine and place the balls of your toes on a block to raise the heels from the floor. Your heels extend off the block. Place your thighs under the weighted bar. Lower your heels to a negative position (heels lower than your toes). This is the starting position.

Step 2

Start with your heels in a negative position and raise your heels as high as they can go.

calf-raise-smith-machine-seated-step-1

With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement.

Step 3

Slowly lower your heels until they are in a negative position.

calf-raise-smith-machine-seated-step-2

Slowly lower your heels and return to the starting position. Inhale during this movement. Place your thighs under the weighted bar. Lower your heels to a negative position (heels lower than your toes).