How to do the Smith One Leg Floor Calf Raise
Smith One Leg Floor Calf Raise is an intermediate single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Smith One Leg Floor Calf Raise demonstration · © GymiaFit
Smith One Leg Floor Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Smith One Leg Floor Calf Raise step by step
- 1Position yourself on the floor under the smith machine bar, facing away from the machine.
- 2Place the balls of your feet on a raised surface, such as a weight plate or block.
- 3Position the smith machine bar across your lower legs, just above your ankles.
- 4Hold onto the bar with your hands for stability.
- 5Raise your heels off the ground by extending your ankles, lifting your body up.
- 6Pause at the top of the movement, then slowly lower your heels back down to the starting position.
- 7Repeat for the desired number of repetitions.
Smith One Leg Floor Calf Raise — questions
What muscles does the Smith One Leg Floor Calf Raise work?
The Smith One Leg Floor Calf Raise primarily targets the Calves. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Smith One Leg Floor Calf Raise?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith One Leg Floor Calf Raise suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith One Leg Floor Calf Raise?
Smith Reverse Calf Raises, Smith Seated One Leg Calf Raise, Smith Standing Leg Calf Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith One Leg Floor Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.