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Smith Machine

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Primary Muscle

Gastrocnemius

Secondary Muscle

Soleus

Calf Raise Step - Smith Machine

Set the step up so that the back of it is in line with the bar. Stand with your feet shoulder-width apart, facing forwards and slightly in front of the bar. The bar should be set at just below shoulder height so that you have to take the weight of the bar on your shoulders at the start.

With the bar on your shoulders place your feet on the step so that your heels are off the back and you are standing straight. Slowly let your heels drop down below the step, only going as far as you comfortably can and with complete control. Now go up on your tip-toes in a nice slow controlled manner; once you are as high as you can go, slowly lower yourself back down again.

Do breathe out on the way up and in on the way down Do take the weight on your shoulders Do keep you feet shoulder width apart and pointing straight forwards Do have the bar on your shoulders before you get on the step Do move slowly and keep your back straight Do only go as low as you comfortably can Do make sure the step is firmly in place	Don't hold your breath Don't turn your feet outwards Don't arch or curve your back Don't lock your knees Don't go so low that it causes pain or discomfort in your calf muscle

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