IsolationMachine
Smith Machine Single Leg Calf Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps per leg (30–50% 1RM, RPE 5–7)
Strength
Max Power
4–5 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps per leg (20–40% 1RM, RPE 5–6)
📋How to Perform
- Position yourself under the Smith machine bar
- Place the bar on your upper back across traps
- Stand on a raised platform with one foot
- Keep the other leg bent behind you
- Lower your heel below platform level for a stretch
- Press through the ball of your foot to raise heel as high as possible
- Squeeze your calf hard at the peak
- Slowly lower back to the stretched position
💡Coaching Cues
- ✓
Full range - stretch to peak
- ✓
Rise as high as possible
- ✓
Squeeze calf at top
- ✓
Control descent
- ✓
One leg at a time
- ✓
Balance and stability
⚠️Common Mistakes
- ✗
Not achieving full range of motion
- ✗
Bouncing at the bottom
