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Smith One Leg Floor Calf Raise

Calves Isolation Smith machine
Demo (loops)

How to do it

Starting position

  1. Adjust the Smith bar height to your shoulders and rest it on your shoulders.
  2. Stand on one foot and lift the other foot slightly behind you.
  3. Put your weight on the ball of your standing foot.
  4. Disengage the safety hooks and take the weight.

Movement

  1. Raise your heel as high as possible.
  2. Pause briefly at the top and squeeze your calf.
  3. Slowly lower your heel until just before it touches the floor.
  4. Complete the target reps and switch legs.

Breathing

Exhale as you lift and inhale as you lower.

Cautions

  • If you use momentum by bending and straightening your knee, your thighs will do the work instead of your calves.
  • Since the lowering range is short on flat ground, pause longer at the top.
  • If your balance is shaky, hold onto the upright with one hand.

Exercise info

Primary musclesCalves
EquipmentSmith machine
Movement patternIsolation
Rep range12–20 reps (one side at a time)
1 similar exercises

Representative exercise: Smith One Leg Floor Calf Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.