Back to library

Exercise Library

Smith One Leg Floor Calf Raise

A standing single-leg calf raise under the Smith bar from the floor, isolating one calf at a time with heavy, guided loading.

LegsMachineAnkle plantar flexion
GoLightWeight mediasmith-one-leg-floor-calf-raise

시범 영상 준비 중

Primary

Gastrocnemius

Secondary

SoleusTibialis posterior

Equipment

Machine

Pattern

Ankle plantar flexion

Setup

  1. 01Set the Smith bar at standing shoulder height.
  2. 02Step under it with the bar across the upper traps and grip just outside the shoulders.
  3. 03Stand on one foot directly under the bar, working leg straight.
  4. 04Hook the free foot behind the working ankle or bend it up behind you.

Execution

  1. 01Unrack and find balance on the working leg.
  2. 02Rise as high as possible onto the ball of the foot.
  3. 03Pause briefly at the top contraction.
  4. 04Lower the heel back to the floor under control and repeat.

Checkpoints

  • -Working knee stays straight so the gastrocnemius drives the movement.
  • -Body rises straight up along the bar path with no lean.
  • -Each rep reaches full height on the toes.
  • -Hips stay level, not hitched toward the free leg.

Common mistakes

  • -Bending the knee and bouncing the weight up.
  • -Working from the floor without letting the heel settle fully between reps.
  • -Doing short pulses at the top of the range only.
  • -Loading beyond what allows a full one-legged range.

Programming notes

  • -Use 3 sets of 10 to 15 reps per leg, weaker leg first.
  • -Floor-standing range is shorter than a block; add a 1 to 2 second top squeeze to compensate.
  • -Progress to a small plate or block under the toes for a longer stretch over time.

Related exercises

Smith Standing Leg Calf Raise

Machine / Legs

One Leg Floor Calf Raise

Bodyweight / Legs

Cable Standing One Leg Calf Raise

Cable / Legs

Dumbbell Single Leg Calf Raise

Dumbbell / Legs

거의 다 왔어요

iOS · Android 곧 출시

GoLightWeight은 막바지 단계입니다. 무료 다운로드, 시작에 계정 불필요.

곧 출시App Store
곧 출시Google Play