How to do a Smith Calf Raise

The Smith Calf Raise is a beginner smith machine exercise that works your calves, with help from your hamstrings and glutes.

How to do a Smith Calf Raise, step by step

1. Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar.
2. Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
3. Place your hands on the bar for stability.
4. Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.
5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Bouncing at the bottom
• Using momentum
• Not fully extending at the top
• Rounding the back

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Dumbbell Seated Calf Raise
• Dumbbell Calf Raise
• Standing Calf Raise

Frequently asked questions

What muscles does the Smith Calf Raise work?

The Smith Calf Raise mainly works your calves. It also works your hamstrings and glutes.

Is the Smith Calf Raise good for beginners?

Yes. The Smith Calf Raise is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Smith Calf Raise should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Smith Calf Raise?

Good alternatives are Dumbbell Seated Calf Raise, Dumbbell Calf Raise and Standing Calf Raise.

Put it in a workout plan

• Push / Pull / Legs program
• Full body training program
• Hypertrophy program
• Browse all exercises