Reverse Calf Raise (Smith Machine)
The Smith Machine Reverse Calf Raise is an isolation exercise that targets the tibialis anterior muscle on the front of the lower leg. By using the Smith machine for stability and resistance, this movement strengthens the dorsiflexors, which is crucial for ankle mobility and shin splint prevention.
Because the tibialis anterior is a small muscle group prone to overuse injuries like shin splints, the AI's ability to track RPE and volume is essential here. The app analyzes your performance data to ensure you are achieving progressive overload without exceeding your recovery capacity. If you have a history of lower leg pain, the system can adjust the intensity or suggest bodyweight regressions to prioritize joint health while still improving ankle stability.
Form Cues
- Position your heels securely on the floor or a low platform
- Lift your toes as high as possible toward your shins
- Lower your toes slowly and under control
- Keep your knees soft but extended throughout the set
- Brace your core to maintain a neutral spine
- Don't bounce your toes off the floor
- Don't rock your hips back and forth to generate momentum
- Don't lock your knees completely
- Don't let the bar drift forward or backward
Common Mistakes
- Using excessive weight and limiting range of motion
- Rushing the lowering phase
- Shifting weight into the hips
- Placing feet too far back or forward
Muscles Worked
This exercise isolates the tibialis anterior, the muscle running along the front of your shin responsible for dorsiflexion (lifting the foot upward). Strengthening this neglected muscle helps balance lower leg development against the strong calf muscles, improves deep squat mechanics, and aids in stabilizing the ankle during running and walking.
Primary
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