Smith-Machine Floor Single-Leg Calf Raise

1. Position yourself in a Smith machine, and place a weighted bar across your shoulders. Make sure the bar is set at an appropriate height so that you can safely un-rack and re-rack it.

2. Stand with your feet shoulder-width apart, and then lift one foot off the ground. You will be performing the calf raise with the leg that remains on the ground.

3. Place the ball of your standing foot flat on the floor. Your heel should be slightly raised at the start of the exercise.

4. Un-rack the bar by rotating it and straightening your arms, then stabilize your upper body and find your balance on one leg.

5. Lower your heel towards the floor to get a stretch in your calf muscle.

6. Raise your heel by pushing through the ball of your foot, lifting your heel as high as possible. Focus on contracting your calf muscle at the top of the movement.

7. Hold the contraction for a moment and then slowly lower your heel back to the starting position.

8. Complete the desired number of repetitions before switching legs and repeating the exercise.

9. After finishing the set, re-rack the bar safely before stepping out from under it.

Safety Tips: - Make sure the Smith machine is securely locked before starting the exercise. - Warm up with some light cardio and stretching before performing the calf raises. - Begin with a lightweight to ensure you have proper form and balance. - Keep the movements controlled, particularly when lowering the heel to avoid straining your calf muscles. - If you lose your balance, use the Smith machine as support to regain it.

---