Description

The smith one leg floor calf raise is a unilateral calf exercise that targets the soleus muscle primarily, along with the gastrocnemius muscles.

Starting Position

Begin by setting up a smith machine bar at hip height. Stand facing the bar with one foot planted firmly on the floor, and the other foot lifted behind you with the toes resting on a weight plate.

Technical Execution

Slowly lower your heel towards the ground, feeling a stretch in the calf muscles. Push through the ball of your foot to raise your body back up, elevating the heel as high as possible.

Range of Motion

Focus on achieving a full range of motion, going as low as possible without compromising form, and rising up onto the toes at the top of the movement.

Variations

To increase the difficulty, hold a dumbbell or kettlebell in the hand on the same side as the working leg.

Common Mistakes

Common mistakes include bouncing at the bottom of the movement, using momentum to lift the weight, and not fully extending the ankles at the top of the movement.

Practical Advice

Focus on slow and controlled movements, maintain proper form throughout the exercise, and avoid locking out the knees at the top of the movement.

Additional Notes

This exercise is great for strengthening the calves and improving balance and stability.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

calves

Secondary Muscles

ankle stabilizers