Smith Machine Calf Raise

Calves

Smith Machine Calf Raise

LevelBeginner EquipmentMachine MechanicIsolation ForcePush

A calf raise with the Smith machine bar resting on your shoulders, letting you load your calves heavily with a stable bar.

Strength

Primary musclesCalves

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.2 kcal/min

Estimate range 14–23 kcal (±25 %)

Muscle mass worked7 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Put a low platform under the bar and stand on its edge with the balls of both feet.
2Step under the bar, rest it on your upper back and twist it free of the hooks.

How to perform

1Push up onto your toes as far as possible.
2Hold the peak for a beat and tighten your calves.
3Sink your heels below the platform for a deep stretch.
4After the last rep, rotate the bar back onto the hooks.