Smith Toe Raise

calveslower legssmith machine

Learn how to do the Smith Toe Raise with proper form and technique. This smith machine exercise primarily targets your Calves, with secondary emphasis on Ankles, Shins.

Smith Toe Raise exercise demonstration showing proper form

How to Do the Smith Toe Raise

Follow these steps to perform the Smith Toe Raise with correct form:

  1. 1Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground.
  2. 2Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
  3. 3Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
  4. 4Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  5. 5Engage your core and keep your back straight throughout the exercise.
  6. 6Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
  7. 7Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  8. 8Repeat for the desired number of repetitions.

Smith Toe Raise Muscles Worked

Primary

calves

Secondary

anklesshins

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 Toe Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Toe Raise work?

The Smith Toe Raise primarily targets your Calves. Secondary muscles worked include Ankles, Shins. This makes it an effective exercise for developing your lower legs.

What equipment do I need for the Smith Toe Raise?

The Smith Toe 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 Toe Raise with proper form?

Start by Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. 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 Toe 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 Toe 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 Toe Raise best for?

The Smith Toe 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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