Smith Machine Calf Raise.

Make every rep count.

1. 01

   Set the Smith bar to about shoulder height and load an appropriate weight.

2. 02

   Place a sturdy step/calf block/plate under the bar.

3. 03

   Step onto it so only the balls of your feet are on the edge, heels hanging off, feet about hip-width.

4. 04

   Take a comfortable wide grip on the bar, step under it across your upper traps (not your neck), brace your core, and unrack.

5. 05

   Lower your heels slowly and under control until you feel a deep calf stretch—don’t bounce. This is your start position.

6. 06

   Press through the balls of your feet to rise as high as possible, keeping knees softly bent and your torso tall.

7. 07

   Pause and squeeze at the top, then lower back down slowly to the stretch. That’s 1 rep.

8. 08

   Repeat for reps, keeping the movement smooth and controlled throughout.