Smith Machine Standing Calf Raise

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Isolation
• Machine
• Beginner

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 10–15 reps with a pause at the top and a stretch at the bottom · 0–2 RIR

Tempo: Lift and squeeze 1 s at the top, lower for 2–3 s chasing a maximal stretch

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Calves

Alternatives

• Standing Barbell Calf Raise
• Standing Calf Raise
• Single-Leg Calf Raise