The smith one leg floor calf raise is a lower leg exercise performed using a Smith machine. It targets the calves and also engages the hamstrings and glutes as secondary muscles. The exercise involves raising your heel off the ground while balancing on one leg, with the Smith machine bar providing resistance.
Also Works
HamstringsGlutes
How to Perform
1
Position yourself on the floor under the smith machine bar, facing away from the machine.
2
Place the balls of your feet on a raised surface, such as a weight plate or block.
3
Position the smith machine bar across your lower legs, just above your ankles.
4
Hold onto the bar with your hands for stability.
5
Raise your heels off the ground by extending your ankles, lifting your body up.
6
Pause at the top of the movement, then slowly lower your heels back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Stand on a weight plate or block under the Smith bar for increased range of motion at the ankle.
•Position the bar across your upper traps and keep your core tight to prevent lateral swaying.
•Wrap your non-working foot behind your working ankle to keep it out of the way.
Common Mistakes
•Standing directly on the flat floor without elevation, which severely limits the calf stretch at the bottom.
•Loading too much weight before mastering balance on one leg, leading to ankle instability.
•Letting the bar shift to one side because the single-leg stance creates an uneven force.