Set up for the smith machine seated calf raise by placing a flat bench in the smith machine and putting a step or calf Block or stepunder the bar.

Lower the bar and add the weight you want to use.

Sit on the end of the bench with your feet and knees together and balls of your feet on the edge of the block.

Take the bar off the rack and rest it on your thighs.

Allow your heels to drop as far as possible without touching the floor. This is the startingposition.

Execute the movement by raising your heels up as far as possible.

Squeeze the calf muscles, and then slowly lower your heals back to the starting position.

Repeat for desired reps.

Exercise Tips:

This exercise is a great alternative to the seated calf raise machine.

Make sure the balls of your feet are on the edge of the block/step.Don't let them come forward as this makes the exercise less challenging.

Keep the rep timing slow and controlled, lowering the weight slowly.

Pause at the top of the movement (heels up) for a count of 2-3 to add intensity.