Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Muscular Strength | How Does a Muscle Gain Strength?
    • Building muscle while losing fat controversy
    • The Five Commandments For Losing Subcutaneous Fat
    • Sixteen Mistakes That Can Hinder Your Bodybuilding Progress
    • Joint Support Supplements for Bodybuilding
    • Unlock Your Body’s Potential: 5 Tips for Achieving Your Desired Muscle Mass
    • Amino Acid Supplements for Bodybuilding
    • Eight Reasons Why Your Biceps Aren’t Growing
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Calf exercises»Smith Machine Standing Calf Raise
    Smith Machine Standing Calf Raise
    Smith Machine Standing Calf Raise

    Smith Machine Standing Calf Raise

    0
    By krunoslav on April 6, 2014 Calf exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Smith Machine Standing Calf Raise Exercise

    You can perform this exercise on a standing calf raise machine. But if you do not have access to such a machine, you can use a Smith machine. Both provide stability.

    This bodybuilding exercise develops the muscles of your lower leg (primary gastrocnemius). The movement tests your balance, especially when carried out with heavier free weights, so work on a Smith machine to stabilize your body. With a Smith machine, you don’t have to balance the weight on your shoulder.

    This exercise includes a calf board to maximize the range of movement using a free standing technique to increase mass, size and strength of the calf muscles.

    How to Perform Smith Machine Standing Calf Raise?

    START

    Stand with the balls of your feet on a block set underneath the bar of a Smith machine so that your heels are hanging down over the edge and almost touching the ground. Rest the bar on your shoulders and traps. Hold it with a shoulder-width, overhand grip and unlatch the safety hooks.

    MOVE

    Slowly, from this fully stretched position, lift your heels by contracting the calf muscles to rise as high as you can on the balls of your feet, raising the bar up along the guides of the Smith machine. Hold this position for a second, flexing your calf muscles, then lower your heels back to the starting position.

    Exercise Key Points to Remember

    • Keep your legs straight during the entire movement.
    • Press your toes to lift up your heels by contracting the calf muscles to raise as high as you can on the balls of your feet.
    • Your body moves in a vertical descent and ascent. Use the front part of your feet as the activator.
    • Keep your body erect (perpendicular to the floor) and do not look down or lean forward or backward.
    • Do not bounce up from the lowest position to begin the upward movement.
    • Keep the knees straight to maximally stress the gastrocnemius muscle. It’s also critical to get a good stretch at the bottom of the movement and a good contraction at the top.
    • Use the maximum range of motion by allowing your heels to drop as far as possible and then raising them as high as possible.

    Muscle Groups Involved

    The Smith machine standing calf raise is an excellent isolation exercise that will really develop muscle strength and definition in your calf muscles.

    • Primary: Gastrocnemius
    • Secondary: Soleus
    Smith Machine Standing Calf Raise
    Smith Machine Standing Calf Raise

    Exercise Variations (Replacement Exercises)

    • Machine Standing Calf Raise. This exercise can be performed on a special calf raise machine on which you lift weighted pads rather than a barbell.
    • Standing Barbell Calf Raise.
    • Standing Dumbbell Calf Raise.
    • Rotary Calf Extension.
    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Rotary calf extension exercise

    Standing Barbell Calf Raise

    Standing Dumbbell Calf Raise

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter
    • YouTube 105
    • Instagram
    RECENT POSTS
    May 21, 2023

    Muscular Strength | How Does a Muscle Gain Strength?

    May 19, 2023

    Building muscle while losing fat controversy

    May 17, 2023

    The Five Commandments For Losing Subcutaneous Fat

    May 16, 2023

    Sixteen Mistakes That Can Hinder Your Bodybuilding Progress

    May 14, 2023

    Joint Support Supplements for Bodybuilding

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?