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Smith Seated One Leg Calf Raise

Smith Seated One Leg Calf Raise

The Smith Seated One Leg Calf Raise is a fantastic exercise that primarily targets the calf muscles, specifically the gastrocnemius and soleus muscles. This exercise is performed using a Smith machine or a seated calf raise machine, making it a popular choice for individuals looking to build strength and size in their calf muscles. The seated position in this exercise helps isolate and target the calf muscles, allowing for a more concentrated and controlled movement. By performing this exercise with one leg at a time, you can further enhance the intensity and focus on each calf individually, helping to prevent muscle imbalances that can lead to injury. To perform the Smith Seated One Leg Calf Raise, proper form and positioning are crucial. It is advisable to adjust the seat height and foot placement according to your comfort and range of motion. By placing the ball of your foot on the edge of the footplate and holding onto the handles for support, you can maintain balance and stability throughout the exercise. Engaging your calf muscles, raise your heel as high as possible while keeping the rest of your leg stationary. Pause momentarily at the top of the movement, emphasizing the contraction in your calf muscles, and then slowly lower your heel back down to the starting position. Repeat this movement for the desired number of repetitions, and then switch to the other leg. Incorporating the Smith Seated One Leg Calf Raise into your workout routine can help you develop stronger and more defined calf muscles. However, remember to start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as your calf muscles become stronger and adapt to the exercise. As always, it's important to consult a fitness professional to ensure this exercise is safe and appropriate for your individual fitness level. Novelty seekers should regularly switch exercises, rep ranges, and loads to continually challenge their calf muscles and stimulate growth. With proper execution, the Smith Seated One Leg Calf Raise can be a valuable addition to your lower body training regimen, helping you sculpt stronger and shapelier calves.


  • Sit on a Smith machine with the balls of your feet on a block or plate and your heels extending off of it.
  • Place the barbell across your thighs with your hands for support.
  • Lift one foot off the block, extending your leg fully.
  • Slowly lower your heel towards the floor, feeling a stretch in your calf.
  • Raise your heel back up as high as possible, contracting your calf muscle.
  • Repeat for the desired number of repetitions.
  • Switch to the other leg and perform the same number of reps.
  • Ensure that your movement is controlled and your body is stable throughout the exercise.

Tips & Tricks

  • Start with a light weight and gradually increase the load to avoid injury.
  • Focus on maintaining proper form and technique throughout the exercise.
  • Incorporate other calf exercises into your routine to target different muscle fibers.
  • Don't skip the warm-up, as it helps prevent muscle strains and injuries.
  • Engage your core muscles to stabilize your body during the exercise.
  • Breathe properly by inhaling on the eccentric phase and exhaling on the concentric phase.
  • Include an adequate rest period between each set to allow for recovery.
  • Progressively increase the number of repetitions as you become stronger and more confident.
  • Maintain a balanced diet rich in protein, complex carbohydrates, and healthy fats to support muscle growth and repair.
  • Listen to your body and adjust the exercise intensity or technique if needed to avoid overexertion or pain.

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