Smith Machine Seated Tibialis Raise

How to do the Smith Machine Seated Tibialis Raise

1. 1Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground.
2. 2Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
3. 3Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
4. 4Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
5. 5Engage your core and keep your back straight throughout the exercise.
6. 6Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
7. 7Pause for a moment at the top, then slowly lower your heels back down to the starting position.
8. 8Repeat for the desired number of repetitions.

Tip: Count two seconds up, hold one at the top and take three seconds down.

Muscles worked

Common mistakes

• Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
• Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
• Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
• Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.

Where it fits in a workout

Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

When to talk to someone

• Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
• Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
• Pregnant: ask your obstetric care provider which exercise suits you.

More exercises

• All legs exercises
• All calves exercises
• All smith machine exercises
• Smith Machine calves exercises
• Single Leg Banded Tibialis Raise
• Banded Standing Calf Raise
• Barbell Seated Calf Raise
• Plate Barbell Seated Calf Raise
• Barbell Standing Calf Raise
• Plate Barbell Standing Calf Raise

Sources

1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
2. ACSM preparticipation health screening (Riebe et al., 2015)
3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.