Smith Standing Leg Calf Raise

Setup

1. 01Set the Smith bar to shoulder height and place a step or block under the bar line.
2. 02Position the bar across the upper traps, not the neck.
3. 03Stand with the balls of both feet on the block and heels hanging off.
4. 04Unrack the bar and let the heels drop into a controlled stretch.

Execution

1. 01Rise onto the balls of the feet as high as possible.
2. 02Pause briefly at the top with the ankles fully extended.
3. 03Lower slowly until the heels are below the block and the calves feel a full stretch.
4. 04Repeat without bouncing out of the bottom.

Checkpoints

• -Knees stay straight but not locked hard to keep tension on the gastrocnemius.
• -Full range every rep, from deep stretch to full rise.
• -Ankles stay stacked, not rolling outward at the top.
• -The torso stays tall under the bar with no forward hinge.

Common mistakes

• -Bouncing out of the bottom stretch.
• -Cutting range and pulsing in the middle of the movement.
• -Bending the knees and turning it into a partial squat.
• -Standing flat on the floor and losing the stretched position.