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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Calves/Compare

For calf growth

Seated Calf Raise vs Smith Machine Calf Raise

For calf growth, Smith machine calf raise rates well ahead on our research criteria: more of the work on the calves.

Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

A
#6
of 9
Seated Calf Raise
Machine
S
#3
of 9
Smith Machine Calf Raise
Machine
Research score
76
94
Target tension
Good
Excellent
Loaded stretch
Strong
Strong
Progression
Excellent
Excellent
Low cost
Excellent
Excellent
See the full calves ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose seated calf raise

  • The machine is free

Good reasons to choose Smith machine calf raise

  • You want the calves to do the work, not other muscles
Seated Calf Raise
Smith Machine Calf Raise
You need
Machine
Smith machine, weight plate
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
Why they rank where they do

Seated Calf Raise. Bent knees take the gastrocnemius out, leaving mostly the soleus. In one study it barely grew the gastrocnemius at all.

Smith Machine Calf Raise. Straight knees keep the gastrocnemius working, and the rails make heavy, deep raises safe and easy to load.

From the research

  • Kinoshita et al., 2023: Standing calf raises grew the gastrocnemius 9–12%; seated raises barely grew it (under 2%). Soleus growth was similar. (14 untrained adults, one leg each way; 12 weeks.)Cited for seated calf raise in calves

Questions

Which is better for calf growth, seated calf raise or Smith machine calf raise?

For calf growth, Smith machine calf raise rates well ahead on our research criteria: more of the work on the calves. Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is seated calf raise or Smith machine calf raise easier to learn?

About the same: both are easy to learn.

Can you do seated calf raise or Smith machine calf raise at home?

Seated calf raise needs a machine, so for most people it’s a gym exercise. Smith machine calf raise needs a Smith machine and a weight plate, so for most people it’s a gym exercise.

Which is easier on the joints, seated calf raise or Smith machine calf raise?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

  • Dumbbell Calf Raise vs Seated Calf Raise
  • Donkey Calf Raise vs Seated Calf Raise
  • Seated Calf Raise vs Single-Leg Calf Raise
  • Leg Press Calf Raise vs Smith Machine Calf Raise
  • Smith Machine Calf Raise vs Standing Calf Raise
  • Donkey Calf Raise vs Smith Machine Calf Raise
Seated Calf RaiseSmith Machine Calf RaiseAll calves exercises