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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

Smith Machine Calf Raise

MachineIsolationEasy to learn
Front
Back
Primary

Works

Calves

You need

Smith machine, Weight plate

How to do itPictures · 3 steps
1Stretch
2Top
Main muscles
  1. 1Balls of your feet on a plate, bar on your back
  2. 2Lower into a deep stretch and pause
  3. 3Rise as high as you can

Most common mistake

Bouncing without the pause.

Watch a demo

Good for

  • Ranked #3 for calves
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Leg Press Calf Raisevs Standing Calf Raisevs Donkey Calf Raise
S
For calves
#3 of 9
See the full list →
Research
94
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tensionExcellent
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SSingle-Leg Calf RaiseDumbbell
  • ADumbbell Calf RaiseDumbbell
  • BTibialis RaiseBodyweight
  • SLeg Press Calf RaiseMachine

Takes

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280