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: the Bodyweight Standing Calf Raise, the Donkey Calf Raise and the Standing Calf Raise (On A Staircase).
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Smith Machine Calf Raise
- Primary muscle
- Calves
- Equipment
- Machine
- Difficulty
- Beginner
- Type
- Isolation
How to perform Smith Machine Calf Raise
- 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.
- Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
- 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.
- Return slowly to the starting position as you breathe in while lowering your heels.
- Repeat for the recommended amount of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Bodyweight Standing Calf Raise
85% match- Calves
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the calves with bodyweight alone.
How to perform this exercise
- Stand with your feet shoulder-width apart, toes pointing forward.
- Place your hands on a wall or stable surface for balance.
- Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: calves, the same as the Smith Machine Calf Raise
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
2. Donkey Calf Raise
85% match- Calves
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Stand with your toes on an elevated surface, such as a step or block.
- Place your hands on a stable support, such as a wall or railing, for balance.
- Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: calves, the same as the Smith Machine Calf Raise
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
3. Quads
68% match- Quads
- Bodyweight
- Beginner
- Compound
A looser match: it works the quads rather than the calves.
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: quads, not calves
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
- Balance: harder to stay steady on than the Smith Machine Calf Raise
- Calves
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
- Hold onto a railing or wall for balance if needed.
- Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: calves, the same as the Smith Machine Calf Raise
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
- Balance: harder to stay steady on than the Smith Machine Calf Raise
5. Standing Calves
67% match- Calves
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart, toes pointing forward.
- Raise your heels off the ground as high as possible, standing on your toes.
- Hold the position for a moment, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: calves, the same as the Smith Machine Calf Raise
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
- Balance: harder to stay steady on than the Smith Machine Calf Raise
6. Bodyweight Squat
64% match- Quads
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: quads, not calves
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
7. Bench Jump
60% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, not calves
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
- Balance: harder to stay steady on than the Smith Machine Calf Raise
8. Knee Tuck Jump
60% match- Hamstrings
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
- Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
- Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: hamstrings, not calves
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
- Balance: harder to stay steady on than the Smith Machine Calf Raise
9. Potty Squat With Support
60% match- Glutes
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Hold onto a stable support, such as a chair or wall, for balance.
- Lower your body down into a squat position by bending your knees and pushing your hips back.
- Keep your chest up and your back straight throughout the movement.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: glutes, not calves
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
10. Squat To Overhead Reach
60% match- Quads
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Lower your body down into a squat position by bending your knees and pushing your hips back.
- As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
- Return to the starting position by lowering your arms and bending your knees to squat down again.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: quads, not calves
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Machine Calf Raise
- Balance: harder to stay steady on than 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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