Calf Raise - Smith Machine Single Seated

Recommendations: 2-3 Sets, 10-15 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 right knee only by lifting your right heel as high as you while keeping the balls of your feet on the block. Exhale during this movement. Slowly lower your right heel 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. 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 left knee only by lifting your left heel as high as you while keeping the balls of your feet on the block. Exhale during this movement. Slowly lower your left heel 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.