Legs · Smith Machine
Calf Raise
How to do the calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Calf Raise
- Mechanic
- Isolation
How to do it
Stand with the balls of your feet on the edge of a step or machine platform. Lower your heels until you feel a stretch in your calves, then press through the balls of your feet to raise your heels as high as possible.
- 1Feel your calves contracting as you raise your heels using the Smith machine
- 2Keep your legs straight but not locked and move through a full range
- 3Hold the top contraction and lower slowly for a stretch
Common mistakes
- Avoid bouncing or using momentum
- Don't roll your ankles; keep weight evenly through the balls of your feet
- Avoid locking your knees; maintain a slight bend
Muscles worked
The calf raise mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Calf Raise strength standards
See how your calf raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM85 lb
Silvere1RM187.5 lb
Golde1RM332.5 lb
Platinume1RM492.5 lb
Diamonde1RM592.5 lb
Champione1RM677.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed April 2026.