Calf Raise Standing Smith
- Adjust the height of the bar accordingly as you stand on the calf raise platform.
- Stand on the calf raise platform with feet evenly spaced and well-balanced.
- Place the bar across your shoulders, behind your neck.
- Grab the bar with both hands with palms facing forward.
- Rotate the bar to unlatch the bar and allow the heels to hang down from the calf raise platform. This will place a stretch on the calf muscles.
- Stand with torso erect, keeping a slight bend in the knees, and look straight ahead throughout the entire exercise.
Upward movement/concentric phase:
- Push upward from the balls of your feet, bringing heels upward as high you can.
Downward movement/eccentric phase:
- In a controlled fashion, slowly lower the heels back to starting position.
FAQ'S & FACTS ABOUT Calf Raise Standing Smith
What Is A Smith Machine Standing Calf Raise?
A Smith machine calf raise is a resistance exercise, which targets the calf muscles. This exercise is performed at a Smith machine while placing the front half of the feet on a calf-raise platform as the ankles plantar flex.
The concentric portion of the lift is plantar flexion. The eccentric portion is dorsiflexion as the resistance is lowered.
The purpose of the Smith machine calf raise is to strengthen and develop the gastrocnemius and soleus muscles.
Why Do A Smith Machine Standing Calf Raise?
Smith machine calf raises strengthen and develop the calf muscles, the gastrocnemius and soleus. Plantar flexion performed at a Smith machine allows the resistance to be placed directly onto the shoulders. This minimizes the potential for fatigue of the arms as other free-weight standing calf raise exercises can entail when holding the weight to add resistance.
Smith machine calf raises promote the aesthetics of the calf muscles as the gastrocnemius make up a significant portion of the backside of the lower leg.
In addition to serving as an exercise that enhances the aesthetics of the legs, Smith machine calf raises also complement weightlifting and sport performance.
Anatomy Of A Smith Machine Standing Calf Raise
The gastrocnemius consists of two muscles bellies, a left and right one, that are superficial on the upper region of the posterior lower leg. Its origin is located at the medial and lateral condyles of the femur on both sides of the knee for each muscle belly. The two muscle bellies form one common tendon at its insertion, located at the calcaneus (heel bone) via the calcaneal tendon (also referred to as the Achilles tendon). The gastrocnemius plantar flexes the ankle when the knee is extended as with the Smith machine calf raise. Because it also crosses the knee joint, the gastrocnemius can also flex the knee when the foot is dorsiflexed.
The soleus lies underneath the gastrocnemius. Its origin is located at the upper ends of the tibia and fibula and interosseous membrane. It shares the same insertion as the gastrocnemius, forming the Achilles tendon into the heel bone. The soleus plantar flexes the foot and is an important postural muscle during walking, running and dancing.
The peroneus longus and brevis are located on the lateral side of the lower leg along the fibula bone. The peroneus longus is superficial and its origin is located at the upper region of the lateral fibula. The muscle belly ends above the ankle and forms a long tendon that runs under the foot and inserts into the first metatarsal (behind the big toe) and medial cuneiform. The peroneus longus plantar flexes and everts the foot. It also plays an important role in foot stabilization when standing. The peroneus brevis lies underneath the peroneus longus. Its origin is located at the distal fibula shaft with a muscle belly that runs lower than the peroneus longus. Its tendon runs behind the lateral malleolus (visible “ankle bone”) to insert on the proximal end of the fifth metatarsal (behind the “pinky” toe).
The plantaris is a small muscle that some individuals may not possess. Its origin is located at the posterior femur above the lateral condyle. Its insertion is located at the calcaneus (heel bone) via a long, thin tendon that also forms the Achilles tendon. The plantaris assists in knee flexion and plantar flexion.
The flexor digitorum longus is a long, narrow muscle that runs downward behind the lower leg. Its origin is located on the posterior side of the tibia. Its tendon runs behind the medial malleolus (visible “ankle bone” on the inside of the ankle), splits, and inserts into the distal phalanges of toes 2-5 (every toe except the “big toe”). As the name as the muscle indicates, the flexor digitorum longus flexes the toes as well as plantar flexes and inverts the ankle.
The origin of the flexor hallucis longus is located half way down the fibula and interosseous membrane. Its tendon runs under the foot with its insertion located at the distal phalanx of the toe. The flexor hallucis longus plantar flexes and inverts the ankle. It flexes the big toes. It is an important muscle in the “push off” phase of walking.
The tibialis posterior is a thick muscle deep to the soleus. Its origin is located at the upper region of the tibia and fibula. Its tendon passes behind the medial malleolus and under the arch of the foot, inserting into tarsal bones and metatarsals 2-4. The tibialis posterior is an important muscle that stabilizes the arch of the foot. It is particularly important for people with flat feet to strengthen this muscle. The tibialis posterior plantar flexes and inverts the ankle.
The tibialis anterior, a dorsiflexor that also inverts the ankle, helps stabilize the arch of the foot and stabilizes the ankle joint during this exercise.
Variations Of A Smith Machine Standing Calf Raise
Standing calf raise [machine], seated calf raise, leg press calf raise, donkey calf raise.
How To Improve Your Smith Machine Standing Calf Raise
Performing seated calf raises, in addition to standing calf raise variations, activates the soleus to a greater extent than the standing calf raise. Incorporating both seated and standing calf raise exercises in your calf regimen optimizes the strength and development of the calf muscles.
Focus on the concentric portion of the contraction, concentrating on “squeezing” as the ankles plantar flex (as your shift your weight onto the balls of your feet).
Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.
It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between back and shoulder training days to allow muscles to repair.
Common Mistakes When Doing Smith Machine Standing Calf Raises
Fully extending/locking the knees can place negative stress on the knee joint. Keeping a slight bend in the knee during this exercise can help protect the knee joint.
Using momentum to lift the weight (e.g. bouncing at the bottom of the movement) minimizes the potential of force production of the involved muscles and can increase the risk for injury. It is important that both the eccentric and concentric phases of the exercise are controlled.
Injuries Or Ailments & Their Effects Regarding Smith Machine Standing Calf Raises
If the lifter has a compromised range of motion with the ankle joint and/or performs this exercise incorrectly, this exercise can increase the risk of injury and/or exacerbate a previous injury.
If proper technique and recovery are not adhered to, ankle, Achilles tendon, knee and/or lower back injuries may occur.