SMITH MACHINE SEATED CALF RAISE

Custom Training: Smith Machine Seated Calf Raise. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

1. 1

   Sit on a stable bench with a padded Smith bar secured across the lower thighs above the knees; set the safety stops first.

2. 2

   Rise onto the balls of the feet through a comfortable ankle range.

3. 3

   Lower the heels slowly without bouncing.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Bouncing rapidly or rolling onto the outside of the feet.