Smith Machine Seated Calf Raise
The seated calf raise with the Smith bar across the thighs instead of a machine's pads; the bent knees leave the work to the soleus.
How to do it
Setup
Seated under the Smith bar, balls of the feet on a step, the padded bar across the thighs just above the knees.
Steps
- Rise onto the toes and turn the bar off its hooks.
- Sink the heels below the step, then drive the knees up.
- Pause at the top; turn the bar back onto the hooks after the set.
Common mistakes
Bar straight on the kneecaps: pad it and set it on the thighs above them. Bouncing through short reps: full drop, full rise, a pause at both ends. Pressing the bar up with the hands: they only steady it.
Breathing
Exhale rising, inhale lowering.
