Smith Seated Calf Raise
How to do it
Starting position
- Place a bench under the Smith machine and sit down.
- Place the balls of your feet on a box or weight plate.
- Lower your heels all the way down.
- Secure the bar firmly right above your knees.
Movement
- Push through your toes and lift your heels as high as possible.
- Squeeze your calves hard at the top and pause briefly.
- Slowly lower your heels and return to the starting position.
Breathing
Inhale as you lower your heels and exhale as you raise them.
Cautions
- If you drop your heels suddenly, it can strain your Achilles tendon, so lower them slowly.
- If the bar slips off your knees, you can get injured, so secure it firmly.
Exercise info
| Primary muscles |  Calves |
|---|---|
| Equipment |  Smith machine Flat bench Box or step Weight plate |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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
Related exercises
Smith One Leg Floor Calf RaiseHarderSmith Donkey Calf RaiseHarderDumbbell Standing Calf RaiseSimilar exerciseLeg Press Calf RaiseSimilar exerciseBodyweight Standing Calf RaiseSimilar exerciseMachine Standing Calf RaiseSame muscle · different equipment
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.