10 Best Smith Machine Calf Raise Alternatives for Gym & Home

The Smith Machine Calf Raise is done standing with a machine. Ranked closest by our scoring: Smith Machine Reverse Calf Raises, the Sled Forward Angled Calf Raise and the Lever Donkey Calf Raise.

Smith Machine Calf Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Machine Calf Raise

The steps for the Smith Machine Calf Raise itself, so you can judge how close each substitute below really is.

Calves · Machine · Beginner · Isolation

  1. Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
  2. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
  3. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
  4. Return slowly to the starting position as you breathe in while lowering your heels.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Smith Machine Calf Raise Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Calf Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Machine Reverse Calf Raises

    1. Smith Machine Reverse Calf Raises

    99% match

    Calves · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the calves.

    • Smith-machine
    How to perform it
    1. Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
    2. Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance.
    3. Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: The barbell on your back is only for balance purposes.
    4. Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down.
    5. Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: calves, the same as the Smith Machine Calf Raise
    • Equipment: a machine, the same as the Smith Machine Calf Raise
  2. Sled Forward Angled Calf RaisePlay demonstration

    2. Sled Forward Angled Calf Raise

    99% match

    Calves · Intermediate · Isolation

    A good swap when you have a sled to work with, and it still works the calves.

    • Sled
    How to perform it
    1. Adjust the sled machine to a comfortable weight and position yourself on the machine with your toes on the platform and your heels hanging off.
    2. Place your hands on the handles or the sides of the machine for support.
    3. Engage your calves and slowly raise your heels as high as possible, pushing against the resistance of the sled.
    4. Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: calves, the same as the Smith Machine Calf Raise
    • Equipment: a machine, the same as the Smith Machine Calf Raise
    • Body position: standing, the same as the Smith Machine Calf Raise
  3. Lever Donkey Calf RaisePlay demonstration

    3. Lever Donkey Calf Raise

    99% match

    Calves · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the calves.

    • Lever
    How to perform it
    1. Adjust the leverage machine to the appropriate height for your body.
    2. Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge.
    3. Place your hands on the handles or the support bars for stability.
    4. Engage your calves and lift your heels as high as possible, using the balls of your feet.
    5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: calves, the same as the Smith Machine Calf Raise
    • Equipment: a machine, the same as the Smith Machine Calf Raise
    • Body position: standing, the same as the Smith Machine Calf Raise
  4. Standing Calf Raises

    4. Standing Calf Raises

    96% match

    Calves · Beginner · Isolation

    Pick this when you want an easier version that still works the calves.

    • Machine
    How to perform it
    1. Adjust the padded lever of the calf raise machine to fit your height.
    2. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
    3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
    4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: calves, the same as the Smith Machine Calf Raise
    • Equipment: a machine, the same as the Smith Machine Calf Raise
    • Body position: standing, the same as the Smith Machine Calf Raise

Why You Might Need a Smith Machine Calf Raise Alternative

You might swap the Smith Machine Calf Raise due to equipment limits, joint pain, or the need for unilateral training. Standing Smith raises bias the gastrocnemius with a straight knee; a seated or bent-knee variant shifts load to the soleus. If a smith rack is busy or you feel ankle discomfort, choose an option that reduces knee lock and allows full ankle dorsiflexion. For example, the seated dumbbell calf raise shortens the lever arm and lowers spinal loading, perform with knees at roughly 90° and emphasize a slow eccentric to maximize soleus activation.

Smith Machine Calf Raise FAQ

What muscles does Smith Machine Calf Raise work?

A standing Smith Machine Calf Raise primarily targets the gastrocnemius (the visible upper calf) and also works the soleus. With knees extended you increase gastrocnemius activation; bend the knees to shift emphasis to the soleus due to its biomechanical advantage on a flexed-knee joint.

What is the best bodyweight alternative to Smith Machine Calf Raise?

The single-leg calf raise on a step is the top bodyweight substitute: place the ball of your foot on the edge, lower until your heel drops, then drive up through the ball of the foot. Hold for 1–2 seconds at the top and control a 2–3 second descent to increase time under tension and build the gastrocnemius and ankle stabilizers.

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