Smith Calf Raise (with block)
The Smith Calf Raise (with block) targets the calf muscles for improved strength and definition.
- Position a block under your feet and set the Smith machine bar at shoulder height.
- Stand with your feet shoulder-width apart, placing the balls of your feet on the block.
- Lift your heels by pushing through the balls of your feet, extending your ankles.
- Lower your heels back down below the level of the block for a full stretch.
How to perform the Smith Calf Raise (with block)
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Calf Raise (with block) using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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