Smith Toe Raise

Setup

1. 01Set the Smith bar to shoulder height and use a light load.
2. 02Place the bar across the upper traps and stand with heels on the floor or a low block.
3. 03Shift the weight back onto the heels with the toes free to move.
4. 04Keep a soft knee bend and a tall torso.

Execution

1. 01Lift the toes and forefeet as high as possible while the heels stay planted.
2. 02Pause briefly at the top with the shins fully contracted.
3. 03Lower the toes under control until they nearly touch the floor.
4. 04Repeat with a steady tempo and no rocking.

Checkpoints

• -Heels never leave the floor or block.
• -The lift comes from the ankles, not from leaning back further.
• -The shin muscles are doing the work, felt along the front of the lower leg.
• -Hips stay quiet under the fixed bar.

Common mistakes

• -Loading too heavy and cutting the toe lift short.
• -Rocking the hips backward to fake range.
• -Letting the toes slam down between reps.
• -Bending the knees and turning it into a partial squat.