Calf Raise (Smith Machine)
The Smith Machine Calf Raise is a standing isolation exercise that targets the lower leg muscles by utilizing a fixed vertical bar path for added stability. This movement allows for heavy loading and a focused range of motion to effectively build size and strength in the gastrocnemius.
Calves are notoriously stubborn and often require high intensity to grow, making it easy to accidentally 'sandbag' or under-perform. Our AI analyzes your RPE and rep performance to ensure you are training close enough to failure to stimulate growth, rather than just going through the motions. Additionally, by monitoring your daily step count and recovery metrics via HealthKit, the app can adjust training volume to prevent Achilles overuse issues common with high-frequency lower leg training.
Form Cues
- Place the balls of your feet on the edge of a stable platform or plate
- Lower your heels slowly until you feel a deep stretch in your calves
- Drive up onto your toes as high as possible
- Pause and squeeze hard at the very top for one second
- Keep a slight, soft bend in your knees throughout the set
- Don't bounce the weight out of the bottom position
- Don't lock your knees completely straight
- Don't cut the range of motion short on the descent
- Don't let your ankles roll outward as you press up
- Don't use momentum to jerk the bar upward
Common Mistakes
- Bouncing at the bottom
- Limited range of motion
- Rolling ankles outward (supination)
- Rushing the repetition tempo
- Locking knees out fully
Muscles Worked
This exercise primarily targets the gastrocnemius, the large, diamond-shaped muscle of the upper calf that is most active when the legs are straight. It also engages the soleus muscle underneath to a lesser degree, contributing to overall lower leg thickness and ankle stability.
Primary
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