Reverse Calf Raise
Muscles worked
Instructions
- 1Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
- 2Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance.
- 3Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: The barbell on your back is only for balance purposes.
- 4Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down.
- 5Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse Calf Raise
The Smith machine reverse calf raise, also called a tibialis raise, is an isolation exercise that targets the tibialis anterior, the muscle on the front of the shin that's often neglected in leg programs. Unlike the classic calf raise, which works through ankle extension, this movement reverses the motion into dorsiflexion, with the heels fixed on a platform and the balls of the feet raised against resistance. The bar resting on the back only acts as a counterweight for balance, with the real load coming from body weight distributed through the heels. Strengthening the tibialis anterior can help prevent shin splints and tendon issues linked to running, while balancing lower leg development between the front and back of the shin.
check_circleBenefits
- check_circleSpecifically targets the tibialis anterior, often neglected
- check_circleBalances lower leg development alongside the calves
- check_circleMay help prevent certain running-related shin pain
- check_circleGuided, safe movement thanks to the Smith machine
lightbulbExecution tips
- lightbulbKeep the knees completely still throughout the set
- lightbulbUse the bar only for balance, not to carry a heavy load
- lightbulbRaise the front of the foot as high as possible and hold the contraction
- lightbulbStart with very light loads since this muscle isn't used to training
warningCommon mistakes
- warningLoading too heavy too quickly on a rarely trained muscle
- warningLetting the knees move to help the motion
- warningBouncing at the bottom instead of controlling the descent
- warningSkipping this exercise even though it balances lower leg development
helpFrequently asked questions
Why train the tibialis anterior?expand_more
It balances lower leg development and may reduce the risk of shin pain, especially in runners.
Do I need heavy load for this movement?expand_more
No, this small muscle needs light loads at first; increase very gradually.
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