IsolationMachine
Smith Machine Calf Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
4–5 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Position yourself under the Smith machine bar
- Place the bar on your upper back and stand on a raised platform
- Position balls of feet on the edge with heels hanging off
- Unrack the bar and let heels drop for a full stretch
- Press through the balls of your feet to raise heels as high as possible
- Rise up onto your toes completely
- Squeeze your calves hard at the peak for 1 second
- Slowly lower back to the stretched position
💡Coaching Cues
- ✓
Full range - stretch to peak
- ✓
Rise as high as possible
- ✓
Squeeze calves at top
- ✓
Control the descent
- ✓
Knees stay slightly bent
- ✓
Maintain constant tension
⚠️Common Mistakes
- ✗
Not achieving full range of motion
- ✗
Bouncing at the bottom
