• Smith Machine Seated Calf Raise

  Novice

  

  

  1

  Start by sitting on a bench or box with the bar resting on your knees. Your feet should be flat on the ground, about hip-width apart.

  2

  Place your hands on the barbell for support, and lift your heels off the ground.

  3

  Hold this position for a moment, then slowly lower your heels back to the ground.

• Smith Machine Calf Raise

  Novice

  

  

  1

  Place the bar on your back

  2

  Start with feet flat on the ground

  3

  Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.

  4

  Slowly return to the starting position. Repeat.