Smith Seated Calf Raise
Description
The Smith machine seated calf raise is a calf exercise where you sit on a bench inside the Smith machine with the bar on your thighs and perform calf raises. The seated position with bent knees targets the soleus (deeper calf muscle) more than the gastrocnemius. The Smith machine provides guided vertical loading.
Muscle Group
Equipment Required
Smith Seated Calf Raise Instructions
- Set a flat bench inside the Smith machine. Place a step plate or block on the floor in front of the bench.
- Sit on the bench with the bar across your lower thighs (just above the knees). Use a pad for comfort.
- Place the balls of your feet on the step plate with your heels hanging off.
- Unrack the bar by rotating the safety catches.
- Lower your heels as far as possible for a deep calf stretch.
- Press through the balls of your feet to raise your heels as high as possible.
- Squeeze your calves hard at the top. Hold for one to two seconds.
- Lower under control. Repeat for 15 to 25 reps per set.
Smith Seated Calf Raise Form & Visual
Smith Seated Calf Raise Benefits
- Targets the soleus specifically (seated position)
- Smith machine provides guided vertical loading
- Easy to load progressively
- Useful when no dedicated calf raise machine is available
- Safe and stable
- Builds lower calf thickness
Smith Seated Calf Raise Muscles Worked
- Soleus (primary — seated position)
- Gastrocnemius (reduced in seated)
- Achilles tendon
Smith Seated Calf Raise Variations & Alternatives
- Lever Seated Calf Raise
- Smith Standing Calf Raise
- Bodyweight Calf Raise
- Dumbbell Seated Calf Raise
- Hack Machine Calf Raise
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