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CalvesMachineIsolationbeginner

One-Leg Smith Machine Calf Raise Video Exercise Guide

One-Leg Smith Machine Calf Raise Video Exercise Guide
  1. Set the bar on the Smith Machine to around shoulder height and rack up the weight you want to use.
  2. Grab a step or calf block and put it below the bar.
  3. Step up on the block and position one foot in the center of the block with the ball of your foot on the edge.
  4. Hook your alternate foot around your working foot.
  5. Grasp the smith bar with a wide grip and position it across the top of your back muscles (not across the back of your neck).
  6. Push up to take the weight off the rack and slowly let your heel drop down as far as possible. This is the starting position.
  7. Slowly raise your heel as far as you can off the floor.
  8. Squeeze the calf muscle, and then slowly lower your heel back to the starting position.
  9. Repeat for desired reps, and then repeat for the right leg.