Smith Machine Calf Raises
Set up the smith machine bar at a height that allows you to step under it comfortably. Make sure to add some weight plates to the bar to provide resistance.
Place a step or box in front of the smith machine at a height that will allow you to get a good calf stretch at the bottom of the movement. The step should be high enough that your heels can extend below your toes.
Step up onto the box or step with the balls of your feet on the edge and your heels hanging off.
Position yourself under the bar so it rests comfortably across your shoulders, similar to a back squat. Engage your core.
With your weight in your heels, lower your heels down below the step as far as you can into a stretch.
Pause briefly then rise up onto your toes, lifting the heels as high as possible and squeezing the calves at the top.
Hold the contraction for a second before slowly lowering back down into a stretch.
Repeat for reps, keeping good form. Don't bounce or rush the movement.
Try variations like single leg calf raises, pointing toes in or out, or doing raises with toes on the edge of the step to target the calf muscles differently.
