Smith One Leg Floor Calf Raise
Learn how to do the Smith One Leg Floor Calf Raise with proper form and technique. This smith machine exercise primarily targets your Calves, with secondary emphasis on Hamstrings, Glutes.
How to Do the Smith One Leg Floor Calf Raise
Follow these steps to perform the Smith One Leg Floor Calf Raise with correct form:
- 1Position yourself on the floor under the smith machine bar, facing away from the machine.
- 2Place the balls of your feet on a raised surface, such as a weight plate or block.
- 3Position the smith machine bar across your lower legs, just above your ankles.
- 4Hold onto the bar with your hands for stability.
- 5Raise your heels off the ground by extending your ankles, lifting your body up.
- 6Pause at the top of the movement, then slowly lower your heels back down to the starting position.
- 7Repeat for the desired number of repetitions.
Smith One Leg Floor Calf Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- lower legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Smith One Leg Floor Calf Raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith One Leg Floor Calf Raise work?
The Smith One Leg Floor Calf Raise primarily targets your Calves. Secondary muscles worked include Hamstrings, Glutes. This makes it an effective exercise for developing your lower legs.
What equipment do I need for the Smith One Leg Floor Calf Raise?
The Smith One Leg Floor Calf Raise requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith One Leg Floor Calf Raise with proper form?
Start by Position yourself on the floor under the smith machine bar, facing away from the machine. Place the balls of your feet on a raised surface, such as a weight plate or block. Position the smith machine bar across your lower legs, just above your ankles. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith One Leg Floor Calf Raise?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Smith One Leg Floor Calf Raise?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Smith One Leg Floor Calf Raise best for?
The Smith One Leg Floor Calf Raise fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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