10 Best Smith Seated One Leg Calf Raise Alternatives for Gym and Home

Ranked Smith Seated One Leg Calf Raise Alternatives

10 substitutes, ranked by how closely each one matches the Smith Seated One Leg 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.

1. Best match

   Play demonstration

   1. Smith One Leg Floor Calf Raise

   92% match

   • Calves
   • Smith-machine
   • Intermediate
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. Position yourself on the floor under the smith machine bar, facing away from the machine.
   2. Place the balls of your feet on a raised surface, such as a weight plate or block.
   3. Position the smith machine bar across your lower legs, just above your ankles.
   4. Hold onto the bar with your hands for stability.
   5. Raise your heels off the ground by extending your ankles, lifting your body up.
   6. Pause at the top of the movement, then slowly lower your heels back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
2. Play demonstration

   2. Sled One Leg Calf Press On Leg Press

   91% match

   • Calves
   • Sled
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled.
   2. Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart.
   3. Place your toes and the balls of your feet on the sled, keeping your heels off.
   4. Push the sled forward by extending your ankles, keeping your knees slightly bent.
   5. Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
   • Body position: seated, the same as the Smith Seated One Leg Calf Raise
3. Play demonstration

   3. Hack One Leg Calf Raise

   88% match

   • Calves
   • Machine
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Adjust the sled machine to an appropriate weight.
   2. Stand on the sled machine with one foot, keeping the other foot off the ground.
   3. Hold onto the handles for stability.
   4. Raise your heel as high as possible, lifting your body up on the ball of your foot.
   5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
   6. Repeat for the desired number of repetitions.
   7. Switch legs and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
   • Body position: standing, not seated
4. Play demonstration

   4. Lever Seated Calf Raise

   88% match

   • Calves
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate.
   2. Place your toes on the footplate with your heels hanging off the edge.
   3. Grasp the handles or the sides of the seat for stability.
   4. Push through the balls of your feet to raise your heels as high as possible.
   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

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
   • Body position: seated, the same as the Smith Seated One Leg Calf Raise
5. 

   5. Seated Calf Raise

   88% match

   • Calves
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
   2. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
   3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
   4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
   5. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
   6. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
   • Body position: seated, the same as the Smith Seated One Leg Calf Raise
6. Play demonstration

   6. Smith Standing Leg Calf Raise

   84% match

   • Calves
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar.
   2. Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
   3. Place your hands on the bar for stability.
   4. Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.
   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

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
   • Body position: standing, not seated
7. Play demonstration

   7. Smith Toe Raise

   84% match

   • Calves
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

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

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

   Why this matches

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
   • Body position: standing, not seated
8. Play demonstration

   8. Dumbbell Seated One Leg Calf Raise - Hammer Grip

   83% match

   • Calves
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
   2. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
   3. Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
   4. Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
   5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch to the other leg.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Smith Seated One Leg Calf Raise
   • Balance: harder to stay steady on than the Smith Seated One Leg Calf Raise
9. Play demonstration

   9. Dumbbell Seated One Leg Calf Raise - Palm Up

   83% match

   • Calves
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your back straight and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.
   3. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.
   4. Raise your heel as high as possible by pushing through the ball of your foot.
   5. Pause for a moment at the top, then slowly lower your heel back down.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: raise, the same as the Smith Seated One Leg Calf Raise
   • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Smith Seated One Leg Calf Raise
   • Balance: harder to stay steady on than the Smith Seated One Leg Calf Raise
10. Play demonstration

    10. Lever Seated Squat Calf Raise On Leg Press Machine

    83% match

    • Calves
    • Lever
    • Beginner
    • Isolation

    How to perform this exercise

    1. Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate.
    2. Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart.
    3. Place your toes and the balls of your feet on the footplate, keeping your heels off the edge.
    4. Release the safety handles and push the footplate away from you by extending your knees.
    5. Once your knees are fully extended, slowly lower your heels by flexing your calves.
    6. Pause for a moment at the bottom, then push the footplate back up by extending your calves.
    7. Repeat for the desired number of repetitions.

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

    Why this matches

    • Movement: raise, the same as the Smith Seated One Leg Calf Raise
    • Primary muscle: calves, the same as the Smith Seated One Leg Calf Raise
    • Equipment: a machine, the same as the Smith Seated One Leg Calf Raise
    • Body position: seated, the same as the Smith Seated One Leg Calf Raise