How to do the Smith Toe Raise
Smith Toe 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 Ankles and Shins.
Smith Toe Raise demonstration · © GymiaFit
Smith Toe Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Ankles, Shins
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Smith Toe Raise step by step
- 1Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground.
- 2Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
- 3Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
- 4Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 5Engage your core and keep your back straight throughout the exercise.
- 6Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- 7Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 8Repeat for the desired number of repetitions.
Smith Toe Raise — questions
What muscles does the Smith Toe Raise work?
The Smith Toe Raise primarily targets the Calves. It also recruits the Ankles, Shins as secondary movers.
What equipment do I need for the Smith Toe 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 Toe 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 Toe Raise?
Smith One Leg Floor Calf Raise, Smith Reverse Calf Raises, Smith Seated One 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 Toe 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.