Smith Machine Calf raises on a step with toes turned in

Stability & Strength

This is an instructional video to correctly demonstrate Smith Machine Calf raises on a step with toes turned in

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works the outside head of your Gastrocnemius calf muscles
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Set the smith machine bar to one rung under your shoulder height
Place a step under the bar with the back edge vertical to the bar above
Get yourself under the bar and rest the bar onto the upper trapezius
Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
Place you’re the balls of your feet onto the edge of the step
The width of your feet should be between hip and shoulder width and the toes should be pointed inwards from your hips
Next take a breath in and unrack the bar by straightening your legs
Take a few normal breaths at the top.
Next take a breath in and slowly lower your heels down to the floor, pause for half a second then push back up through your feet (don’t use your knees at all)
Raise up till you on your toes and as high as you can go.
Next lower back down to the floor and repeat.
Next slowly lower the weight back down to the start position
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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