Smith One Leg Floor Calf Raise
Also known as: smith machine one leg floor calf raise
Use a guided vertical bar path to build strength you can feel outside the gym: Smith One Leg Floor Calf Raise fits into any lower-body session.
How to do Smith One Leg Floor Calf Raise
- Position yourself on the floor under the smith machine bar, facing away from the machine.
- Place the balls of your feet on a raised surface, such as a weight plate or block.
- Position the smith machine bar across your lower legs, just above your ankles.
- Hold onto the bar with your hands for stability.
- Raise your heels off the ground by extending your ankles, lifting your body up.
- Pause at the top of the movement, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Smith One Leg Floor Calf Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add load in small steps since the bar is stable.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The fixed path lets you push closer to failure safely.
Common Smith One Leg Floor Calf Raise Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Smith One Leg Floor Calf Raise
Swap Smith One Leg Floor Calf Raise For
Smith One Leg Floor Calf Raise — Frequently Asked Questions
How do you do the Smith One Leg Floor Calf Raise?
Position yourself on the floor under the smith machine bar, facing away from the machine. Place the balls of your feet on a raised surface, such as a weight plate or block. Position the smith machine bar across your lower legs, just above your ankles. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith One Leg Floor Calf Raise work?
The Smith One Leg Floor Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith One Leg Floor Calf Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith One Leg Floor Calf Raise good for beginners?
Not usually. The Smith One Leg Floor Calf Raise is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith One Leg Floor Calf Raise?
Try the Lever Seated Squat Calf Raise On Leg Press Machine, Hack One Leg Calf Raise or the Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees). Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith One Leg Floor Calf Raise the same as the smith machine one leg floor calf raise?
Yes. The Smith One Leg Floor Calf Raise is also commonly called the smith machine one leg floor calf raise. Different gyms and training programs label it differently, but "smith machine one leg floor calf raise" refer to this same movement.
