How to do Smith Machine Reverse Calf Raises

Smith Machine Reverse Calf Raises is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set the Smith bar on your traps and place your heels on a plate with your toes hanging off
2. Unrack the bar and stand tall
3. Lift your toes upward as far as possible
4. Hold the shin contraction for one second
5. Lower your toes to the floor under control

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Single-Leg Bodyweight Calf Raise, Tibialis Raise
• Same muscle, different equipment: Standing Dumbbell Calf Raise, Single-Leg Bodyweight Calf Raise, Seated Calf Raise (Dumbbell)

More calves exercises

• Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır