Smith Seated One Leg Calf Raise
Learn how to do the Smith Seated One Leg Calf Raise with proper form and technique. This smith machine exercise primarily targets your Calves, with secondary emphasis on Hamstrings.
How to Do the Smith Seated One Leg Calf Raise
Follow these steps to perform the Smith Seated One Leg Calf Raise with correct form:
- 1Sit on the machine with your back against the pad and your feet on the footrest.
- 2Place one leg on the footrest and keep the other leg off the footrest.
- 3Using your calf muscles, raise your heel as high as possible.
- 4Pause for a moment at the top, then slowly lower your heel back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs and repeat.
Smith Seated One Leg 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 Seated One Leg 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 Seated One Leg Calf Raise work?
The Smith Seated One Leg Calf Raise primarily targets your Calves. Secondary muscles worked include Hamstrings. This makes it an effective exercise for developing your lower legs.
What equipment do I need for the Smith Seated One Leg Calf Raise?
The Smith Seated One Leg 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 Seated One Leg Calf Raise with proper form?
Start by Sit on the machine with your back against the pad and your feet on the footrest. Place one leg on the footrest and keep the other leg off the footrest. Using your calf muscles, raise your heel as high as possible. 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 Seated One Leg 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 Seated One Leg 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 Seated One Leg Calf Raise best for?
The Smith Seated One Leg 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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