Lower Legs Exercise · Smith Machine
Smith Reverse Calf Raises
A reverse calf raise flips the emphasis to the tibialis anterior on the front of the shin rather than the calf itself, working the muscle that lifts the toes instead of the one that points them. It's an underused exercise most people skip entirely, but a weak tibialis anterior is linked to shin splints in runners and ankle instability generally. Keep the reps slow — this is a small muscle that fatigues fast.
Go to the movement steps- Category
- Lower Legs
- Equipment
- Smith Machine
- Target
- Calves
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Smith Reverse Calf Raises
- Set the smith machine bar to sit just below shoulder height.
- Face the bar with your feet hip-width apart, toes pointed forward.
- Rest the balls of your feet on the edge of a step or platform, letting your heels hang off the back.
- Grip the bar for support, keeping your spine straight and your core braced.
- Push your heels up as high as they'll go, shifting your weight onto the balls of your feet.
- Hold briefly at the top, then lower your heels back down slowly to the start.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the calves.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Smith Reverse Calf Raises mainly targets your Calves, with your Hamstrings helping support the movement.
More Lower Legs Exercises
Ankle Circles
Assisted Lying Calves Stretch
Band Single Leg Calf Raise
Band Single Leg Reverse Calf Raise
Band Two Legs Calf Raise - (band Under Both Legs) V. 2
Barbell Floor Calf Raise
More Calves Exercises
Barbell Seated Calf Raise
Barbell Seated Calf Raise on a Step
Barbell Standing Calf Raise
Barbell Standing Leg Calf Raise
Barbell Standing Rocking Leg Calf Raise
Bodyweight Standing Calf Raise
FAQ
- What muscles does the Smith Reverse Calf Raises work?
- The Smith Reverse Calf Raises mainly works your calves. Your hamstrings also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Smith Reverse Calf Raises?
- You do the Smith Reverse Calf Raises with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Smith Reverse Calf Raises?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Smith Reverse Calf Raises?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.