Smith Toe Raise

Muscles worked

Setup

1. Place a weight plate or calf block on the floor directly under the Smith machine bar.
2. Adjust the bar height to rest across your upper traps, then step onto the plate with the balls of your feet.
3. Position your feet hip-width apart with your heels hanging off the edge of the plate.
4. Unhook the bar and stand tall with a slight bend in your knees and a braced core.

How to do it

1. Lower your heels slowly toward the floor until you feel a deep stretch in your calves while inhaling.
2. Push through the balls of your feet to raise your heels as high as possible, exhaling as you reach the peak.
3. Pause for one second at the top of the movement to maximize the contraction.
4. Lower back down in a controlled 2-3 second tempo to the starting stretch position.

Form checklist

• Keep your knees slightly unlocked but do not use them to 'bounce' the weight up.
• Maintain a neutral spine and avoid leaning forward or backward.
• Ensure the weight is distributed evenly across the balls of your feet, not just the outer edges.
• Move through a full range of motion, from a deep stretch to a full peak contraction.

Pro tips

• Focus on pushing specifically through the big toe to maximize medial gastrocnemius activation.
• Pause for 2 seconds at the bottom stretch to eliminate momentum and force the muscle to do the work.
• Imagine you are trying to stand on your tiptoes to touch the ceiling with the top of your head.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase intensity and fix strength imbalances.
• Incorporate '1.5 reps' by doing a full rep followed by a half rep from the bottom to the mid-point.

Frequently asked

What muscles does the smith toe raise work?

The smith toe raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the smith toe raise?

The smith toe raise uses smith machine.

Is the smith toe raise good for beginners?

Yes. The smith toe raise is a beginner-friendly movement and a strong foundation to build on.

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