Male model ex_LAQLDZ

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Lower Legs · Smith Machine

Smith Machine Calf Raise

beginnerstrength

Smith Machine Calf Raise is a beginner isolation strength exercise that works the calves (lower legs), with the quadriceps and hamstrings assisting. It needs a smith machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Smith Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Quadriceps · Quadriceps Femoris
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Smith Machine Calf Raise

Position yourself under the bar of a smith machine, resting it across your shoulders, and hold it firmly with both hands. Place your feet shoulder-width apart with your toes pointing forward.
Lift your heels off the floor by pushing through your forefeet, raising your body upwards.
Continue lifting until you are standing on your forefeet, then slowly lower your heels back to the starting position with control.
Repeat for the desired number of repetitions.

Form tips

Breathe steadily, exhaling as you lift your heels and inhaling as you lower them back down.
Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
Ensure your knees remain slightly bent to avoid knee strain.

Smith Machine Calf Raise alternatives

Kettlebell Calf Raise

Calves · intermediate

Dumbbell Standing Calf Raise

Calves · beginner

Calf Raise Clap

Calves · advanced

Bodyweight Standing Calf Raise

Calves · beginner

More calves exercises

Landmine Calf Raise

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Standing Calf Raise Resistance Band

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Donkey Calf Raise

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Kettlebell Seated Calf Raise

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Dumbbell Seated Calf Raise

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Elevated Standing Calf Raise

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Kettlebell Single Leg Calf Raise

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Calf Raise on Hack Squat Machine (Variation 2)

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Smith Machine Calf Raise FAQ

What muscles does Smith Machine Calf Raise work?

Smith Machine Calf Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The quadriceps and hamstrings work as secondary muscles.

What equipment do you need for Smith Machine Calf Raise?

You need a smith machine.

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

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Smith Machine Calf Raise good for beginners?

Yes. Smith Machine Calf Raise is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Smith Machine Calf Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Smith Machine Calf Raise?

Other exercises for the calves include Kettlebell Calf Raise, Dumbbell Standing Calf Raise, Calf Raise Clap and Bodyweight Standing Calf Raise.

For developers

Use Smith Machine Calf Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LAQLDZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LAQLDZ",
  "name": "Smith Machine Calf Raise",
  "model": "male",
  "target": "Calves",
  "equipment": "Smith Machine",
  "media": {
    "mp4": "https://…/ex_LAQLDZ/mp4-720.mp4?…",
    "poster": "https://…/ex_LAQLDZ/poster.jpg?…"
  }
}