Calves exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Ankle Circles	3	10-15
Calf Raises - With Bands	3	10-15
Calf Stretch Elbows Against Wall	3	10-15
Calf Stretch Hands Against Wall	3	10-15

Calves exercises for home

• Ankle CirclesNo equipment · 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
• Seated Calf StretchNo equipment · Beginner · also works hamstrings, lower back
• 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
• Foot-SMROther · Intermediate
• Peroneals StretchOther · Intermediate
• Peroneals-SMRFoam roll · Intermediate
• Posterior Tibialis StretchOther · Intermediate
• Standing Dumbbell Calf RaiseDumbbell · Intermediate

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.

See all calves exercises, or try the home workout plan with no equipment.