Smith Seated One Leg Calf Raise

calveslower legssmith machine

Matutunan kung paano gawin ang Smith Seated One Leg Calf Raise nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Calves, na may secondary emphasis sa Hamstrings.

Smith Seated One Leg Calf Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Seated One Leg Calf Raise

Sundin ang mga hakbang na ito para maisagawa ang Smith Seated One Leg Calf Raise nang may tamang form:

  1. 1Umupo sa makina na may likod laban sa pad at mga paa sa footrest.
  2. 2Ilagay ang isang binti sa footrest at panatilihing nakaangat ang kabilang binti.
  3. 3Gamit ang mga calf muscle, itaas ang sakong nang kataas-taas hangga't maaari.
  4. 4Huminto sandali sa itaas, pagkatapos ay dahan-dahang ibaba ang sakong pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetitions, pagkatapos ay palitan ang binti at ulitin.

Mga Muscles na Ginagamit sa Smith Seated One Leg Calf Raise

Primary

calves

Secondary

hamstrings

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:

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.

Mga Kaugnay na Exercises

smith reverse calf raises exercise demonstration na nagpapakita ng tamang form

smith reverse calf raises

calvessmith machine
smith toe raise exercise demonstration na nagpapakita ng tamang form

smith toe raise

calvessmith machine
smith standing leg calf raise exercise demonstration na nagpapakita ng tamang form

smith standing leg calf raise

calvessmith machine
smith one leg floor calf raise exercise demonstration na nagpapakita ng tamang form

smith one leg floor calf raise

calvessmith machine
smith reverse calf raises exercise demonstration na nagpapakita ng tamang form

smith reverse calf raises

calvessmith machine
lever rotary calf exercise demonstration na nagpapakita ng tamang form

lever rotary calf

calvesleverage machine

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith Seated One Leg Calf Raise?

Ang Smith Seated One Leg Calf Raise ay pangunahing nagta-target sa iyong Calves. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong lower legs.

Anong equipment ang kailangan ko para sa Smith Seated One Leg Calf Raise?

Ang Smith Seated One Leg Calf Raise ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith Seated One Leg Calf Raise nang may tamang form?

Simulan sa pamamagitan ng Umupo sa makina na may likod laban sa pad at mga paa sa footrest. Ilagay ang isang binti sa footrest at panatilihing nakaangat ang kabilang binti. Gamit ang mga calf muscle, itaas ang sakong nang kataas-taas hangga't maaari. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Smith Seated One Leg Calf Raise sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS