Smith-Machine Seated Calf Raise

1. Set up a flat bench in front of a Smith machine and position it so that when you sit on it, your knees are at a 90-degree angle and your feet can comfortably reach the floor.

2. Place weight plates on the Smith machine bar to your desired resistance level.

3. Sit down on the bench and position the balls of your feet on the floor, with your heels extended off and below the level of your toes.

4. Roll the bar of the Smith machine so that it is directly over your thighs, just above your knees. You might need to use a pad or towel for comfort.

5. Lift the bar by rotating the hooks away and extend your legs slightly, so the bar is safely unhooked from the rack without fully locking your knees.

6. Take a deep breath and raise your heels as high as possible by pushing through the balls of your feet, flexing your calf muscles at the top of the movement.

7. Slowly lower your heels back to the starting position, stretching the calf muscles.

8. Repeat the movement for the desired number of repetitions. Remember to breathe out as you lift your heels and breathe in as you lower them. Ensure that the movement remains controlled throughout, and avoid bouncing at the bottom of the movement to prevent injury. After completing a set, rotate the bar back onto the hooks securely before exiting the machine. Adjust the weight as needed for subsequent sets.

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