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Legs (isolation) Machine Intermediate Video

How to do the Smith Machine Reverse Calf Raises

Primary: Calves · also works Hamstrings, Glutes.

The Smith Machine Reverse Calf Raise is a targeted isolation exercise aimed at the calf muscles, particularly the tibialis anterior. This exercise is performed using a Smith machine to ensure stability and control, reducing the risk of injury while allowing for focused engagement of the muscles. Typically, this exercise is beneficial for improving ankle mobility and strength in the lower legs, crucial for athletes and those looking to enhance lower body performance.

Demo video: Smith Machine Reverse Calf Raises · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start by positioning the Smith machine bar at a height appropriate for you to comfortably stand with your feet under the bar.

  2. 2

    Place the balls of your feet on a raised platform or the floor, ensuring your heels are hanging off the edge if using a platform.

  3. 3

    Slowly and with control, raise the front of your feet (toes) towards your shins as high as possible, then lower them back to the starting position.

Coaching cues

  • Keep the movement slow and controlled to maintain tension on the calves.
  • Ensure your knees are slightly bent to avoid locking them during the exercise.
  • Focus on the muscle contraction and avoid using momentum to lift the bar.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Smith Machine Reverse Calf Raises alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Seated Calf RaiseMachine · beginner Calf Press On The Leg Press MachineMachine · beginner Dumbbell Calf RaiseDumbbell · beginner Standing Calf RaiseBodyweight · beginner Single-Leg Calf RaiseBodyweight · intermediate Seated Dumbbell Calf RaisesDumbbell · beginner

Frequently asked questions

What muscles does the Smith Machine Reverse Calf Raises work?

Primary: Calves. Secondary: Calves, Hamstrings, Glutes

How many sets and reps of Smith Machine Reverse Calf Raises should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Smith Machine Reverse Calf Raises?

Same movement pattern, different equipment: Seated Calf Raise, Calf Press On The Leg Press Machine, Dumbbell Calf Raise, Standing Calf Raise, Single-Leg Calf Raise, Seated Dumbbell Calf Raises.

Is the Smith Machine Reverse Calf Raises good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.