Standing Calf Raise (Smith)
Complete guide to Standing Calf Raise (Smith). Learn proper form, technique, and execution. Targets Calves — Outer Calf, Inner Calf. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Standing Calf Raise (Smith)
Set the bar on a Smith machine to just below shoulder height and place a raised surface under your feet.
Step under the bar so it rests across your upper traps and unrack it.
Place the balls of your feet on the edge of the raised surface with your heels hanging off.
Engage your abs and take a breath.
Press upward by extending your ankles, squeezing your calves at the top and exhale.
Slowly lower your heels back down as far as comfortable and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |