Smith Standing Leg Calf Raise

How to do it

Rest the bar high on your traps and away from your neck.

1. 1

   Set the bar on a Smith machine to a height that you can comfortably reach on your toes.

2. 2

   Place a block or weight plate on the floor to allow for a greater range of motion.

3. 3

   Stand on the block/plate with the balls of your feet, with your heels hanging off the edge.

4. 4

   Position the bar on your upper back, and unrack it by rotating and lifting.

5. 5

   Raise your heels by extending your ankles as high as possible.

6. 6

   Slowly lower your heels back down below the level of the block/plate for a full stretch.

7. 7

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Bouncing at the bottom of each rep
• ✕Bending the knees during the raise
• ✕Rolling ankles outward or inward