The Smith One Leg Floor Calf Raise is a unilateral exercise that targets the calf muscles, specifically the gastrocnemius and soleus muscles. This exercise is performed using a Smith machine, which allows for controlled and stable movements.
How to perform
To perform the Smith One Leg Floor Calf Raise, follow these steps:1. Begin by setting up a Smith machine at a low height, with the barbell resting on the safety rods just above the floor.
2. Start by standing facing the machine, with one leg slightly in front of the other and the balls of your feet on the edge of a weight plate or a step.
3. Place the other foot behind you and lift it off the ground, balancing on just one foot.
4. Grasp the barbell of the Smith machine with both hands for support.
5. Slowly lower your heel towards the floor, allowing a natural stretch in the calf muscle.
6. Push through the ball of your foot to raise your heel back up, lifting your bodyweight with the calf muscle.
7. Hold the top position briefly before lowering back down.
8. Repeat for the desired number of repetitions on one leg before switching to the other leg.
9. Remember to keep your core engaged and maintain proper posture throughout the exercise.
10. For added intensity, you can add weight to the barbell or increase the height of the step.
The Smith One Leg Floor Calf Raise is an effective exercise for strengthening and toning the calf muscles, helping to improve ankle stability and athletic performance.
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.