Smith Reverse Calf Raises

Strengthen your calves and improve ankle stability with Smith Reverse Calf Raises.

IntermediateCalves Smith machine

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Smith Reverse Calf Raises

Isolation

Smith Seated One Leg Calf Raise

Calves · Gastrocnemius · Smith machine

Intermediate

Isolation

Smith One Leg Floor Calf Raise

Calves · Gastrocnemius · Smith machine

Intermediate

Isolation

Smith Calf Raise (with block)

Calves · Gastrocnemius · Smith machine

Intermediate

Isolation

Smith Standing Leg Calf Raise

Calves · Gastrocnemius · Smith machine

Intermediate

Description

Smith Reverse Calf Raises is a lower body exercise that primarily targets the calves but also works the ankles. The exercise is performed on the smith machine where you face towards the machine, place the barbell across your lower back and raise your heels by pushing off the balls of both feet.

Save Smith Reverse Calf Raises to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Smith Reverse Calf Raises

01
Setup
Position yourself facing the Smith machine, placing the barbell across your upper back and shoulders, just below your neck.
02
Setup
Place the balls of your feet on a calf block or weight plate, allowing your heels to hang off the edge, and unlock the bar. Keep your feet hip-width apart with a slight bend in your knees.
03
Slowly lower your heels towards the floor, feeling a deep stretch in your calves and Achilles tendons. Control the entire eccentric movement.
04
Drive through the balls of your feet to powerfully raise your heels as high as possible, fully contracting your gastrocnemius at the top. Exhale as you push up.
05
Hold the peak contraction for a second, then slowly and with control, return to the starting position, inhaling as you lower.

Tips

Emphasize a full range of motion by lowering your heels as far as possible to get a deep stretch, then pushing up to achieve a maximal calf contraction.
Control the tempo throughout the movement, especially during the eccentric (lowering) phase, taking 2-3 seconds to descend to maximize muscle tension.
Keep your knees slightly bent and locked in that position throughout the set to isolate the gastrocnemius and prevent quad involvement.
Maintain a tight core and stable upper body by bracing your abdominals and keeping your gaze forward to prevent unnecessary swaying or loss of balance.

Common mistakes

Bouncing at the bottom of the movement reduces muscle tension and can lead to injury; instead, control the descent and pause briefly in the stretched position before pushing up.
Using a partial range of motion limits muscle activation; ensure you achieve a full stretch at the bottom and a maximal contraction by raising your heels as high as possible.
Allowing your knees to lock out or bend excessively shifts tension away from the calves; maintain a consistent, slight bend in your knees throughout the entire exercise.

In the Ellim app, Smith Reverse Calf Raises unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train smith reverse calf raises?

Get Ellim — Free

Questions

What muscles does Smith Reverse Calf Raises work?

Smith Reverse Calf Raises primarily targets Gastrocnemius. Secondary muscles include Soleus.

Is Smith Reverse Calf Raises good for beginners?

Smith Reverse Calf Raises is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Reverse Calf Raises?

You need Smith machine to perform Smith Reverse Calf Raises. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Reverse Calf Raises?

Emphasize a full range of motion by lowering your heels as far as possible to get a deep stretch, then pushing up to achieve a maximal calf contraction. Control the tempo throughout the movement, especially during the eccentric (lowering) phase, taking 2-3 seconds to descend to maximize muscle tension. Keep your knees slightly bent and locked in that position throughout the set to isolate the gastrocnemius and prevent quad involvement. Maintain a tight core and stable upper body by bracing your abdominals and keeping your gaze forward to prevent unnecessary swaying or loss of balance.

What are common mistakes when doing Smith Reverse Calf Raises?

Bouncing at the bottom of the movement reduces muscle tension and can lead to injury; instead, control the descent and pause briefly in the stretched position before pushing up. Using a partial range of motion limits muscle activation; ensure you achieve a full stretch at the bottom and a maximal contraction by raising your heels as high as possible. Allowing your knees to lock out or bend excessively shifts tension away from the calves; maintain a consistent, slight bend in your knees throughout the entire exercise.