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Smith Machine Calf Raises – Step-by-Step Description
Set the bar on the Smith machine at shoulder height and load the desired weight.
Position yourself under the bar, resting it across your upper traps (not the neck).
Place the balls of your feet on a raised platform or weight plate, heels hanging off.
Stand tall with feet hip-width apart and core braced.
Unrack the bar and straighten your legs with a slight bend in the knees.
Lower your heels slowly toward the floor, feeling a stretch in your calves.
Pause briefly at the bottom while maintaining control.
Press through the balls of your feet to raise your heels as high as possible.
Squeeze the calves at the top for 1–2 seconds.
Lower back down under control and repeat for the desired reps.
Breathing:
Inhale as you lower
Exhale as you raise your heels
