Lower Legs Exercise · Smith Machine

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Smith Toe Raise

A toe raise trains the tibialis anterior — the shin muscle responsible for lifting the foot — using the Smith bar for resistance instead of just bodyweight. It's an exercise most lifters skip, but a stronger tibialis anterior helps with ankle stability and can reduce shin splint risk for runners. Keep the range small and controlled; this muscle doesn't need heavy load to feel it.

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Category

Lower Legs

Equipment

Smith Machine

Target

Calves

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Toe Raise

1. Set the smith machine bar to a height that lets you stand comfortably with your feet flat on the floor.
2. Position yourself under the bar with your shoulders directly beneath it and your feet shoulder-width apart.
3. Place the balls of your feet on a raised platform or weight plates, letting your heels hang off the edge.
4. Take an overhand grip on the bar, hands set a little wider than shoulder width.
5. Engage your core and keep your back straight throughout the exercise.
6. Slowly raise your heels as high as possible, shifting your body weight onto the balls of your feet.
7. Hold briefly at the top, then lower your heels back down under control to the starting position.
8. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Execute ankle plantarflexion by lifting the heels according to your specific standing or seated setup. Ensure your feet remain stable and aligned on the platform throughout the full ascent and descent of the movement.

Common Mistakes to Avoid

• Elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.
• Forcing the heel range: Raise and lower the heels within a range you can control rather than forcing a deep stretch or end position.
• Improper weight shift: Distribute your weight evenly across the ball of the foot rather than rolling to the outside.

How to Breathe During This Exercise

Breathe rhythmically throughout the lift.

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 Toe Raise mainly targets your Calves, with your Ankles helping support the movement, along with your Shins.

More Lower Legs Exercises

Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise on a Step Barbell · Calves Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have smith machine? These target the same calves with different equipment.

Bodyweight Standing Calf Raise Body Weight · Calves Barbell Seated Calf Raise Barbell · Calves Cable Standing Calf Raise Cable · Calves Dumbbell Seated Calf Raise Dumbbell · Calves

FAQ

What muscles does the Smith Toe Raise work?

The Smith Toe Raise mainly works your calves. It also helps strengthen your ankles and shins. 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 Toe Raise?

You do the Smith Toe Raise 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 Toe Raise?

One mistake to watch for is elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.. 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 Toe Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Smith Toe Raise?

The Bodyweight Standing Calf Raise trains your calves with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.