TETSUSmith One Leg Floor Calf Raise
The Smith One Leg Floor Calf Raise is a smith machine exercise for the lower legs that primarily targets the calves, with the hamstrings and glutes assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Smith One Leg Floor Calf Raise
- Position yourself on the floor under the smith machine bar, facing away from the machine.
- Place the balls of your feet on a raised surface, such as a weight plate or block.
- Position the smith machine bar across your lower legs, just above your ankles.
- Hold onto the bar with your hands for stability.
- Raise your heels off the ground by extending your ankles, lifting your body up.
- Pause at the top of the movement, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith One Leg Floor Calf Raise work?
The Smith One Leg Floor Calf Raise primarily targets the calves. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the Smith One Leg Floor Calf Raise?
You need a smith machine to perform the Smith One Leg Floor Calf Raise.
How many sets and reps of the Smith One Leg Floor Calf Raise should I do?
3 to 4 sets of 10 to 15 controlled reps of the Smith One Leg Floor Calf Raise suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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