10 Best Smith Toe Raise Alternatives for No Smith Machine Access

The Smith Toe Raise is done standing with a Smith machine. Ranked closest by our scoring: the Standing Calf Raise (On A Staircase), Standing Calves and the One Leg Floor Calf Raise.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Toe Raise

Smith Toe RaisePlay demonstration
Primary muscle
Calves
Equipment
Smith-machine
Difficulty
Beginner
Type
Isolation

Secondary muscles: Ankles, Shins

How to perform Smith Toe Raise
  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.
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Ranked Smith Toe Raise Alternatives

10 substitutes, ranked by how closely each one matches the Smith Toe 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
    Standing Calf Raise (On A Staircase)Play demonstration

    1. Standing Calf Raise (On A Staircase)

    83% 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
    1. Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
    2. Hold onto a railing or wall for balance if needed.
    3. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
    4. Pause for a moment at the top, 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 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: raise, the same as the Smith Toe Raise
    • Primary muscle: calves, the same as the Smith Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise
  2. Standing CalvesPlay demonstration

    2. Standing Calves

    83% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Raise your heels off the ground as high as possible, standing on your toes.
    3. Hold the position for a moment, then slowly lower your heels back down to the starting position.
    4. 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 Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise
  3. One Leg Floor Calf RaisePlay demonstration

    3. One Leg Floor Calf Raise

    74% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want a harder single-leg version that still works the calves.

    How to perform this exercise
    1. Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance.
    2. Lift one foot off the ground and balance on the other foot.
    3. Slowly raise your heel off the ground, lifting your body up onto the ball of your foot.
    4. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: raise, the same as the Smith Toe Raise
    • Primary muscle: calves, the same as the Smith Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise
  4. One Leg Donkey Calf RaisePlay demonstration

    4. One Leg Donkey Calf Raise

    73% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Place your hands on a stable surface for support, such as a wall or a bar.
    3. Lift one leg off the ground, keeping your knee slightly bent.
    4. Raise your heel as high as possible, using your calf muscles.
    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.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: raise, the same as the Smith Toe Raise
    • Primary muscle: calves, the same as the Smith Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise
  5. Bodyweight Standing Calf RaisePlay demonstration

    5. Bodyweight Standing Calf Raise

    61% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Place your hands on a wall or stable surface for balance.
    3. Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet.
    4. Pause for a moment at the top, 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 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: calves, the same as the Smith Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
  6. Donkey Calf RaisePlay demonstration

    6. Donkey Calf Raise

    61% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your toes on an elevated surface, such as a step or block.
    2. Place your hands on a stable support, such as a wall or railing, for balance.
    3. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
    4. Pause for a moment at the top, 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 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: calves, the same as the Smith Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
  7. QuadsPlay demonstration

    7. Quads

    44% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the quads rather than the calves.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
    3. Keep your chest up and your back straight.
    4. Lower yourself until your thighs are parallel to the ground.
    5. Push through your heels to return to the starting position.
    6. 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 Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise
  8. Quick FeetPlay demonstration

    8. Quick Feet

    41% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Begin by rapidly moving your feet up and down, as if you were running in place.
    3. Keep your movements quick and light, focusing on staying on the balls of your feet.
    4. Continue for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: calves, the same as the Smith Toe Raise
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise
  9. Bodyweight Squat

    9. Bodyweight Squat

    40% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. 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 Toe Raise
  10. Frog Hops

    10. Frog Hops

    39% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
    2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

    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 Toe Raise
    • Balance: harder to stay steady on than the Smith Toe Raise

How to Choose the Right Smith Toe Raise Substitute

Decide by the muscle emphasis you need, available equipment, and whether you require unilateral work. Choose seated variations (dumbbell on thighs or machine) when you want more soleus activation because knee flexion reduces gastrocnemius contribution. Pick standing or single-leg raises to overload the gastrocnemius and train balance. If space is limited, use a heavy band or single-leg step raises to load each calf independently. Prioritize full range of motion, progressive load, and tempo cues: lower slowly for 3 seconds, pause at the bottom, then drive up and squeeze the calf for 1 second to maximize hypertrophy.

Smith Toe Raise FAQ

What muscles does Smith Toe Raise work?

Smith toe raises primarily target the gastrocnemius and secondarily the soleus through repeated ankle plantarflexion. Press through the balls of your feet and squeeze the calves at the top to maximize triceps surae activation while keeping the knee position stable to maintain gastrocnemius tension.

What is the best bodyweight alternative to Smith Toe Raise?

Single-leg calf raises on a step are the best bodyweight alternative: let the heel drop below the step for a full stretch, then drive up and squeeze the calf. Control the eccentric for 3 seconds and focus on pushing through the forefoot to increase load per limb and neuromuscular activation.

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