Exercise Comparison
Anterior Tibialis-SMR vs Smith Machine Reverse Calf Raises
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Muscle Analysis
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Instructions
Anterior Tibialis-SMR
Begin seated on the ground with your legs bent and your feet on the floor.
Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat on the other leg.
Smith Machine Reverse Calf Raises
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
Stand 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.
Now, 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.
Raise 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.
Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the calves. Anterior Tibialis-SMR is a intermediate exercise using other, while Smith Machine Reverse Calf Raises is beginner and uses machine. Choose Smith Machine Reverse Calf Raises if you're looking for a more accessible option, or Anterior Tibialis-SMR for a greater challenge.