Smith Toe Raise
Also known as: smith machine toe raise
Chasing control through the whole range? Smith Toe Raise uses a guided vertical bar path to get there.
How to do Smith Toe Raise
- Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground.
- Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
- Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and keep your back straight throughout the exercise.
- Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Smith Toe 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 Toe Raise Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Smith Toe Raise
Swap Smith Toe Raise For
Smith Toe Raise — Frequently Asked Questions
How do you do the Smith Toe Raise?
Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. 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 Toe Raise work?
The Smith Toe 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 Toe 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 Toe Raise good for beginners?
Not usually. The Smith Toe 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 Toe Raise?
Try the Sled Lying Calf Press, Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) or the Lever Seated Squat Calf Raise On Leg Press Machine. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Toe Raise the same as the smith machine toe raise?
Yes. The Smith Toe Raise is also commonly called the smith machine toe raise. Different gyms and training programs label it differently, but "smith machine toe raise" refer to this same movement.
