Calves exercises

The gastrocnemius is the visible, two-headed muscle at the back of the lower leg and works most with the knee straight. The soleus lies underneath and works most with the knee bent.

Training tips

• Use a full range: let your heels drop below the step for a deep stretch, pause for a second, then rise fully onto the balls of your feet.
• Train both straight-knee raises (standing) and bent-knee raises (seated) to cover both main calf muscles.
• Avoid quick, bouncy reps. A slow lowering phase and a pause at the bottom make lighter weights far more effective.

Form guides

• Standing Calf Raise form

Calves exercises you can do at home (17).

All calves exercises

• Standing Calf RaisesMachine · Beginner
• Ankle CirclesNo equipment · Beginner
• Balance BoardOther · Beginner · also works hamstrings, quads
• Barbell Seated Calf RaiseBarbell · Beginner
• Calf PressMachine · Beginner
• Calf Press On The Leg Press MachineMachine · Beginner
• Calf Raises - With BandsBands · Beginner
• Calf Stretch Elbows Against WallNo equipment · Beginner
• Calf Stretch Hands Against WallNo equipment · Beginner
• Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
• Knee CirclesNo equipment · Beginner · also works hamstrings, quads
• Rocking Standing Calf RaiseBarbell · Beginner
• Seated Calf RaiseMachine · Beginner
• Seated Calf StretchNo equipment · Beginner · also works hamstrings, lower back
• Smith Machine Calf RaiseMachine · Beginner
• Smith Machine Reverse Calf RaisesMachine · Beginner
• Standing Barbell Calf RaiseBarbell · Beginner
• Standing Gastrocnemius Calf StretchNo equipment · Beginner · also works hamstrings
• Standing Soleus And Achilles StretchNo equipment · Beginner
• Anterior Tibialis-SMROther · Intermediate
• Calf Raise On A DumbbellDumbbell · Intermediate
• Calves-SMRFoam roll · Intermediate
• Donkey Calf RaisesOther · Intermediate
• Foot-SMROther · Intermediate
• Peroneals StretchOther · Intermediate
• Peroneals-SMRFoam roll · Intermediate
• Posterior Tibialis StretchOther · Intermediate
• Standing Dumbbell Calf RaiseDumbbell · Intermediate