Smith Machine Calf Raise

What it is

This isolation exercise effectively builds strength in your calf muscles. Performed on a Smith machine, you elevate your heels to contract the gastrocnemius and soleus. Focus on a full range of motion for optimal development.

Technique tips

• Position the bar on your upper shoulders, not your neck.
• Place the balls of your feet on a block for a full stretch.
• Keep your knees straight and locked throughout the movement.
• Elevate your heels as high as possible, pausing briefly at the top.
• Control the descent slowly, feeling the stretch in your calves.
• Breathe in as you lower your heels, then exhale as you push up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.