Smith Machine Heel Raise

Adjust the barbell in the Smith machine to your height and stand on the platform under the bar. You need to stand on the platform in such a way that the heels are on the platform, and the socks are in front of it, as shown in the figure. Toes point forward, feet shoulder-width apart. Now place the bar on your shoulders, maintaining the described position of the feet, and lift the bar up, straightening your knees. Keep your torso upright. The knees should remain slightly bent. The bar on your shoulders serves to maintain balance. As you exhale, lift your toes, tensing your calf muscles and leaning on your heels. Make sure your knees remain motionless. Hold at the top for a few moments before lowering down. While inhaling, slowly return to the starting position, lowering your socks down. Complete the required number of repetitions. Variations: To make the exercise more difficult, you can have a partner place a dumbbell between your feet. If you change the position of the platform by moving it forward or backward, you can change the load on the calf muscles.