Exercise guide · Beginner · Compound
Smith Reverse Calf Raises: How to Do It & Muscles Worked
The smith reverse calf raises is a lower leg exercise performed on a smith machine, primarily targeting the calves and secondarily engaging the hamstrings. The movement involves raising and lowering the heels while standing on a step, using the smith machine bar for support.
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings
- Equipment
- Smith Machine
- Level · type
- Beginner · Compound
How to do the smith reverse calf raises
- Step 1: Adjust the smith machine bar to a height just below your shoulders.
- Step 2: Stand facing the bar with your feet hip-width apart and toes pointing forward.
- Step 3: Place the balls of your feet on the edge of a step or platform, with your heels hanging off.
- Step 4: Hold onto the bar for support, keeping your back straight and core engaged.
- Step 5: Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- Step 6: Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Step 7: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Smith Reverse Calf Raises alternatives
More exercises that train the calves as their main target:
-
Ankle Circles
Calves · Body Weight · Beginner compound -
Assisted Lying Calves Stretch
Calves · Assisted · Beginner stretch -
Balance Dumbbell Seated One Leg Calf Raise - Hammer Grip
Calves · Dumbbell · Beginner compound -
Band Two Legs Calf Raise - (Band Under Both Legs)
Calves · Band · Beginner compound -
Barbell Floor Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Bodyweight Standing Calf Raise
Calves · Body Weight · Beginner compound
More calves exercises
-
Standing Barbell Calf Raise
Calves · Barbell · Intermediate compound -
Band Single Leg Calf Raise
Calves · Band · Intermediate compound -
Band Single Leg Reverse Calf Raise
Calves · Band · Intermediate compound -
Barbell Standing Leg Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Standing Rocking Leg Calf Raise
Calves · Barbell · Intermediate compound -
Box Jump Down with One Leg Stabilization
Calves · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.