Smith Machine Reverse Calf Raises
Smith Machine Reverse Calf Raises is a beginner-level isolation in the strength category that primarily works the calves. It is performed with machine.
How to do it
- 1Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
- 2Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance.
- 3Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: The barbell on your back is only for balance purposes.
- 4Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down.
- 5Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
- 6Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.