Smith Reverse Calf Raises

Setup

1. 01Set the Smith bar at shoulder height and load it.
2. 02Duck under and rack the bar across the upper traps.
3. 03Place the heels on a low block, toes hanging free.
4. 04Unrack the bar and stand tall.

Execution

1. 01Lift the toes and forefeet as high as possible.
2. 02Pause briefly at the top of the raise.
3. 03Lower the toes under control toward the floor.
4. 04Let the forefeet drop into a slight stretch.

Checkpoints

• -Heels stay planted on the block the entire set.
• -Knees stay nearly straight but not locked.
• -Only the ankles move; the hips stay still.
• -The toes travel through a full up-and-down range.

Common mistakes

• -Bending the knees to fake the toe lift.
• -Bouncing the toes instead of pausing at the top.
• -Standing flat on the floor and cutting the stretch.
• -Loading too heavy for the small working muscle.