How to do it
Drive your working knee straight over your second toe on each rep.
- 1
Stand under the Smith machine with one foot flat on the floor.
- 2
Place the ball of your other foot on a weight plate or block.
- 3
Unlock the bar and balance on one foot.
- 4
Lower your heel towards the floor to stretch the calf.
- 5
Raise your heel as high as possible by contracting your calf.
- 6
Repeat for the desired number of repetitions before switching legs.
Expert tip
Focus on a full range of motion, going all the way up on your toes and then lowering down for a deep stretch to maximize calf development.
Common mistakes
- ✕Rolling outward on the outer foot edge
- ✕Bouncing at the bottom of each rep
- ✕Resting the bar on the neck vertebrae