Smith Machine Calf Raises

Are you on a quest for bigger calves, searching for more exercise options to isolate the calf muscle? The smith machine could very well be the answer to your problem. Using a smith machine for calf raises is helpful for those who…

1. Train in a home gym and not wanting to purchase a specific calf raise machine.
2. Workout in a small gym that does not have a standing or seated calf raise machine.
3. Lift in a commercial gym that is busy with the calf machine options frequently in use.

No matter your reasoning, the fact remains that calf raises with a smith machine can lead to brutal workouts and bigger calves.

Smith Machine Calf Raise Options

In this article, we go over the 4 calf raise options you have with a smith machine. Yep, you heard it right. 4 different exercises. Not only do you have four options, but we can modify each of these options with wide and narrow stances or as a unilateral exercise.

The smith machine isn’t just an option for calf training. It may be the single best piece of fitness equipment for building calves in any gym setting. These movements can be broken up and put into several workouts, or you can use all four to create a dedicated calf workout.

Optional Calf Training Equipment

While technically a smith machine, weight bench, and weight plages are all you need for this workout, you may find a few tools helpful.

Calf Block: This tool helps keep the calves in a stable position while allowing for a full range of motion. The calf block is used for most exercises including the standing, seated, and donkey calf raise.

We can also use the calf block for free weight and smith machine exercises. The small investment for a quality calf block will go a long way in your home gym. If you are not in a position to purchase a calf block, set up a weight plate or two for each foot to rest on. This will get the job done for now.

Bar Pad: For calf training, having a bar pad on the smith machine helps reduce pain put on the various parts of the body where the bar will sit. Having a quality bar pad helps reduce weighted pressure on the muscle it is resting upon. By reducing pressure, a bar pad helps to keep focus on the muscle being worked.

Smith Machine Standing Calf Raise Machine

You probably expected this exercise to be on the list, and for good reason. The smith machine is a better solution than the hard to balance barbell calf raise. Being in a smith machine removes the balance requirements so that you can concentrate on the reps. It is a solid calf raise exercise for building the gastrocnemius and soleus muscles.

However, you are going to need more exercise options if you want to have huge calves.

Smith Machine Seated Calf Raise

Now here is an exercise that isolates the calves and make them burn. By being seated, you relax the muscles required when standing and bracing the bar on your back. The more muscles we remove, the greater mind muscle connection we can put on the calves.

All you need for this exercise is a workout bench, bar pad, and calf block. Depending upon your lower limb length, you may need to place something on your workout bench to make you sit taller.

Both the smith machine and commercial seated calf raise machine exercises go wrong when the weight sits too high above hips at the top of the movement. We want it just above hip height at the point of a peak contraction.

Smith Machine Vertical Calf Raise

If you’re not familiar with a vertical leg press machine, then most likely you have never heard of the vertical calf raise. This exercise is resembles a leg press calf raise, only the weight is directly above your hips. It is a great exercise for placing tension on the calves throughout the entire range of motion.

The result is a brutal burn and massive calf pump that causes most to stop the set short of muscle failure. Don’t feel ashamed if this happens, as over time, you will build up a tolerance to the burn.

Smith Machine Donkey Calf Raise

We are going to take old school with this exercise. The Donkey Calf Raise was popularized by the legends of Gold’s gym, including Arnold Schwarzenegger, Franco Columbo, Dave Draper, and the Mentzer brothers. This calf exercise gets the upper body out in front of the calves, putting the hamstrings in a stretched position.

The donkey calf raise with a smith machine works the posterior chain with most of the focus being on the calves. Like the standing calf raise this exercise hits the gastrocnemius and soleus muscles, forcing them to engage with an anabolic response.

Do you have tight hamstrings? This calf exercise notifies those who have poor flexibility in the hamstrings. Not to worry, while you will certainly feel the hamstrings, it won’t prevent you from performing the exercise.

Spend a little time working on loosening your hamstrings and you will get more out of this calf exercise. Warming up with straight leg or Romanian deadlifts while holding the stretch position is one exercise that will help. 

Here is How to Perform a Donkey Calf Raise in a Smith Machine

Choosing The Right Smith machine For Your Calf Workout

Looking to purchase a smith machine for your home gym? At Better Body Sports, we have several options fit for each individual’s needs. Our team of Certified Personal Trainers and Fitness Professionals will help you find the right smith machine for your training needs.

Click below to see our selection of smith machine. Call us if you have questions before your purchase. We thank you for supporting the Better Body Sports family.