Liftworthy
ExploreTrainFeed
Liftworthy

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Calves/Compare

For calf growth

Single-Leg Calf Raise vs Smith Machine Calf Raise

For calf growth, Smith machine calf raise rates higher on our research criteria: easier to progress, easier on the joints.

Single-leg calf raise gives more stretch.

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.

S
#5
of 9
Single-Leg Calf Raise
Dumbbell
S
#3
of 9
Smith Machine Calf Raise
Machine
Research score
85
94
Target tension
Excellent
Excellent
Loaded stretch
Excellent
Strong
Progression
Good
Excellent
Low cost
Strong
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 single-leg calf raise

  • You train at home
  • You want more load on the calves while they’re stretched
  • One side is weaker than the other

Good reasons to choose Smith machine calf raise

  • You want to keep adding weight in small steps
  • You want something easier on your joints
Single-Leg Calf Raise
Smith Machine Calf Raise
You need
Dumbbells
Smith machine, weight plate
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
One side at a time
Yes
No
Why they rank where they do

Single-Leg Calf Raise. One leg at a time with a full stretch at the bottom. Bodyweight goes a long way, then you need a dumbbell.

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

Questions

Which is better for calf growth, single-leg calf raise or Smith machine calf raise?

For calf growth, Smith machine calf raise rates higher on our research criteria: easier to progress, easier on the joints. Single-leg calf raise gives more stretch. 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 single-leg calf raise or Smith machine calf raise easier to learn?

About the same: both are easy to learn.

Can you do single-leg calf raise or Smith machine calf raise at home?

Single-leg calf raise needs dumbbells, so a home gym covers it. 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, single-leg calf raise or Smith machine calf raise?

Smith machine calf raise: it rates Excellent for joint and recovery cost in our research rubric, against Strong for single-leg calf raise.

More comparisons

  • Donkey Calf Raise vs Single-Leg Calf Raise
  • Dumbbell Calf Raise vs Single-Leg 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
Single-Leg Calf RaiseSmith Machine Calf RaiseAll calves exercises