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Male model ex_SKK43A

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Lower Legs · Smith Machine

Standing Calf Raises Smith Machine

beginnerstrength

Standing Calf Raises Smith Machine 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 Standing Calf Raises Smith Machine

  1. Stand in front of the Smith machine bar and place both hands on the bar keeping your arms straight. Place your forefeet shoulder-width apart on a low platform, heels extended to the floor.
  2. Slowly lift your heels off the floor by pushing through your forefeet, raising your body upwards.
  3. Continue lifting until you are standing on your forefeet, feeling a strong contraction in your calves.
  4. Slowly lower your heels back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

  • Focus on pushing through your forefeet, avoiding excessive pressure on your toes.
  • Move slowly and with control to maximize muscle activation and avoid injury.
  • Keep your knees slightly bent to avoid strain or injury of your joints.

Standing Calf Raises Smith Machine alternatives

Barbell Standing Leg Calf Raises exercise demonstration

Barbell Standing Leg Calf Raises

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Bodyweight Calf Raises exercise demonstration

Bodyweight Calf Raises

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Dumbbell Standing Calf Raise exercise demonstration

Dumbbell Standing Calf Raise

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Bodyweight Standing Calf Raise exercise demonstration

Bodyweight Standing Calf Raise

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Dumbbell Standing Calf Raise on Step exercise demonstration

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Elevated Standing Calf Raise exercise demonstration

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Standing Calf Raises Smith Machine FAQ

What muscles does Standing Calf Raises Smith Machine work?

Standing Calf Raises Smith Machine 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 Standing Calf Raises Smith Machine?

You need a smith machine.

How many sets and reps of Standing Calf Raises Smith Machine 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 Standing Calf Raises Smith Machine good for beginners?

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

How many calories does Standing Calf Raises Smith Machine 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 Standing Calf Raises Smith Machine?

Other exercises for the calves include Barbell Standing Leg Calf Raises, Bodyweight Calf Raises, Dumbbell Standing Calf Raise and Bodyweight Standing Calf Raise.

For developers

Use Standing Calf Raises Smith Machine 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_SKK43A" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SKK43A",
  "name": "Standing Calf Raises Smith Machine",
  "model": "male",
  "target": "Calves",
  "equipment": "Smith Machine",
  "media": {
    "mp4": "https://…/ex_SKK43A/mp4-720.mp4?…",
    "poster": "https://…/ex_SKK43A/poster.jpg?…"
  }
}