The Smith Seated One Leg Calf Raise is a strength training exercise that primarily targets the calf muscles. It involves performing a calf raise while seated on a Smith machine with one leg at a time.
How to perform
Step-by-step instructions for the Smith Seated One Leg Calf Raise:1. Sit on the edge of a bench or a chair that is positioned underneath a Smith machine barbell.
2. Place one foot on the Smith machine barbell with the other foot firmly planted on the floor for support.
3. Adjust the height of the barbell so that your foot is in a position where you can comfortably extend your ankle and raise your heel.
4. Grip the sides of the bench or chair for stability and support.
5. Slowly raise your heel by extending your ankle, pushing through the ball of your foot, and lifting your body upward.
6. Hold the peak contraction for a moment before slowly lowering your heel back to the starting position.
7. Perform the desired number of repetitions on one leg before switching to the other leg.
8. Remember to keep your core engaged and maintain proper posture throughout the exercise.
9. For an added challenge, you can increase the weight on the Smith machine or perform the exercise with a slower tempo.
It is important to start with a light weight and focus on proper form before gradually increasing the resistance. Consult with a fitness professional or trainer if you are unsure about performing this exercise correctly.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.