10 Best Calf Exercises

Your calves do more than you might realize. They power every step you take, support explosive movements like sprinting and jumping, and help maintain overall balance. The best calf exercises can unlock a surprising amount of lower-body strength while protecting you from common foot and ankle issues. In a 2021 study of young basketball players, researchers observed that increasing calf circumference significantly improved vertical jump, speed, and agility [1]. You can tap into these benefits by introducing proven moves, focusing on proper form, and gradually increasing resistance.

Below, you will find 10 exercises that target the gastrocnemius and soleus muscles of your calves. Each one is grounded in research from trainers such as David Grey, whose work highlights the importance of form, load, and mind-muscle connection for next-level calf development [2]. Ready to get started? Here are the details, along with tips to help you grow stronger and keep your joints happy.

1. Standing calf raises

Standing calf raises are a cornerstone exercise for building bigger, stronger gastrocnemius muscles. With your legs straight, the gastrocnemius handles most of the load, making this a key move for defined upper calves.

• How to do it:

1. Stand tall with feet about hip-width apart. You can hold onto a wall or rest your hands on a sturdy surface for balance.
2. Press through the balls of your feet to elevate your heels as high as possible.
3. Pause briefly at the top, feeling that hard contraction in your calves.
4. Lower your heels slowly to the floor.

• Why it works:

• Standing calf raises emphasize the gastrocnemius, helping you develop that classic “diamond shape.”

• You can add weight by holding dumbbells or using a barbell across your shoulders to further stimulate muscle growth.

• Research tip:
  According to David Grey, many people fail to challenge themselves with enough weight when performing standing calf raises. He suggests progressively increasing your load, whether with dumbbells, a Smith machine, or a barbell, to push your calves beyond their comfort zone [2].

2. Seated calf raises

Seated calf raises primarily target the soleus, which sits beneath the gastrocnemius. Since the knee remains bent at about 90 degrees, you minimize upper calf involvement and shift more tension to the lower portion of your calves.

• How to do it:

1. Sit on a bench or a dedicated calf raise machine with your feet on a platform.
2. Place a weight or padded bar across your thighs, just above your knees.
3. Lift your heels by pressing through the balls of your feet, focusing on feeling the soleus engage.
4. Lower your heels slowly and repeat.

• Why it works:

• Because the soleus is largely composed of slow-twitch muscle fibers, seated calf raises help you build endurance and strength for activities like running or walking.

• Studies show this exercise effectively isolates and challenges the soleus, making it essential for a balanced look [3].

• Research tip:
  If you have access to a seated calf raise machine, consider its compact design for your home gym. It can help you provide secure, progressive overload without needing to balance free weights on your lap [4].

3. Single-leg calf raises

By placing your full body weight onto one foot, single-leg calf raises intensify the demand on each calf, strengthening both the gastrocnemius and soleus. This added challenge encourages balance and stability.

• How to do it:

1. Stand on one foot, with your other leg bent behind you.
2. Hold onto a wall or a sturdy surface if needed.
3. Slowly lift your heel off the floor.
4. Return to the starting position under control.

• Why it works:

• Single-leg work helps address any strength imbalances between your left and right calves.

• This exercise can be made more difficult by holding a dumbbell in the same-side hand or performing it on a slightly elevated platform.

• Research tip:
  The single-leg calf raise can be especially useful for beginners who want to develop lower-leg stability and strength. Muscle & Fitness recommends 2 sets of 15 reps each side, resting 30 seconds between sets [5].

4. Eccentric calf raises

Eccentric calf raises emphasize the lowering phase of the movement. This approach can improve muscle growth and tendon health by increasing time under tension.

• How to do it:

1. Start in a standing calf raise position on a platform or step.
2. Lift up onto the balls of your feet as you would in a normal calf raise.
3. Pause at the top and then lower your heels very slowly (aim for a 3-5 second descent) into a deep stretch.
4. Repeat for your desired number of reps.

• Why it works:

• The extended lowering phase helps build tendon resilience, which is crucial for preventing injuries like Achilles tendon strains.

• You also increase the total tension in your calf muscles, which can stimulate new growth.

• Research tip:
  A 2020 study by Brad Schoenfeld et al suggests that calves respond well to high volume and lower loads if the effort remains high [1]. Eccentric-focused sets can elevate that effort without necessarily requiring heavier weights.

5. Tip toe farmer’s carry

This exercise combines calf engagement with core stability. You remain on your toes while walking with weights at your sides, building endurance throughout the entire calf complex.

• How to do it:

1. Grab a dumbbell or kettlebell in each hand.
2. Lift your heels and remain on the balls of your feet.
3. Take slow, controlled steps forward, try to keep your posture tall, and avoid letting your heels drop.
4. Turn around and walk back to your starting point.

• Why it works:

• The constant tension helps build calf stamina and strengthens the stabilizing muscles in your ankles.

• The added weight also taxes your grip, shoulders, and core.

• Research tip:
  Tip toe farmer’s carries appear in many calf-centric workout guides because they train you to maintain tension for longer. Combining them with more traditional raises can help your calves handle everyday challenges like climbing stairs or hiking uphill.

6. Squats into calf raises

Squats into calf raises are a hybrid move that tackles your quads, glutes, and calves all at once. The additional calf press at the end of a squat offers an explosive push that can translate to better athletic performance.

• How to do it:

1. Stand with feet shoulder-width apart, holding a barbell or dumbbells if desired.
2. Perform a standard squat, lowering your hips until your thighs are near parallel to the floor.
3. As you drive upward, transition straight onto your toes and squeeze your calves at the top.
4. Return your heels to the floor before starting the next rep.

• Why it works:

• You hit multiple lower-body muscle groups, boosting overall efficiency.

• Adding the calf raise at the end challenges you to coordinate force production through your entire kinetic chain.

• Research tip:
  Functional, compound exercises like squats into calf raises help build synergy among muscle groups. This can be useful if you want to save time but still give your calves meaningful activation.

7. Functional drills for agility

Functional drills teach your calves to handle change-of-direction tasks, quick accelerations, and sudden stops. Here, two such drills stand out:

• 3-Hurdle drill:

1. Set up three small hurdles or cones at a comfortable step distance.
2. Hop over each hurdle with both feet, landing on the balls of your feet and engaging your calves.
3. Repeat for 2 sets, focusing on gentle, controlled landings [5].

• One leg over the line:

1. Stand on one foot in front of a line on the floor.
2. Hop side to side over the line, balancing on that single leg.
3. Perform 2 sets of 10 reps on each side [5].

• Why they work:
• Drills like these strengthen your calves while training your ankles for dynamic movements like pivoting in sports or navigating uneven terrain.
• They also help reduce injury risk by improving footwork and stability.

8. Explore foot position variations

Changing your foot orientation in calf raises lets you target different heads of the gastrocnemius:

• Feet pointed forward:

• Engage the entire calf evenly, a standard stance for overall growth.

• Feet pointed outward:

• Emphasize the medial (inner) head of the gastrocnemius.

• Feet pointed inward:

• Shift focus to the lateral (outer) head of the gastrocnemius.

Research from Nunes et al in 2020 shows that adjusting foot position engages different parts of the muscle, encouraging balanced development [1]. You can integrate these variations into any calf raise exercise for a more well-rounded routine.

9. Target the soleus muscle

Soleus-focused work goes beyond simple seated calf raises. Exercises like soleus bridges, squats with a heel raise at the end, and lunges that include a final calf press can help you isolate this crucial muscle.

• How to do it (soleus bridge example):

1. Lie on your back with knees bent and feet on the floor.
2. Lift your hips into a glute bridge.
3. Press through the balls of your feet to raise your heels slightly.
4. Lower your heels, then your hips, and repeat.

• Why it works:

• As a primary plantar flexor made of mostly slow-twitch fibers, a stronger soleus helps you stand for longer, run more efficiently, and maintain ankle stability.

• This muscle is key for maintaining constant tension during endurance activities like jogging or hiking.

• Research tip:
  The Prehab Guys highlight bent-knee exercises as the best way to isolate the soleus because it reduces gastrocnemius involvement, helping you truly separate lower-calf growth [3].

10. Include targeted calf stretches

Stretching is integral to calf development. Holding a deep stretch at the bottom of your exercises and performing dedicated mobility drills can improve ankle dorsiflexion and muscle recovery.

• Calf stretch:

1. Stand facing a wall and place your hands on it.
2. Step one foot back, keep that leg straight, and press your heel into the ground.
3. You should feel a stretch in your upper calf.

• Soleus stretch:

1. Bend your back knee slightly while keeping your heel down.
2. The stretch now shifts lower, targeting the soleus.

• Why it works:

• Flexibility and mobility keep you agile and reduce the risk of tendon and muscle strains.

• According to Muscle & Fitness, these stretches improve both muscle size and ankle mobility, preparing you for high-impact activities [5].

• Research tip:
  In addition to dedicated stretches, pausing for a second or two at the bottom of a calf raise can provide a built-in stretch that supports growth and reduces your risk of aches and pains [6].

Key takeaways for stronger calves

• Work both the gastrocnemius and soleus muscles for a balanced look and improved performance.
• Use a mixture of standing, seated, and single-leg calf raises to challenge your entire calf complex.
• Experiment with eccentric training if you want more time under tension and stronger tendons.
• Incorporate functional drills and foot position variations to develop agility and address weak spots.
• Stretch thoroughly, focusing on both the gastroc and soleus for long-term mobility and reduced injury risk.

These 10 best calf exercises give you multiple angles to challenge your lower legs, from building static strength through standing raises to boosting endurance with farmer’s carries. Remember to progress gradually with heavier loads, emphasize proper form, and weave in rest periods. By staying consistent, you will see and feel the difference not only in your calf appearance but also in your performance when walking, running, or lifting. Your next step is simple: pick one or two exercises, schedule them in, and commit to working your calves with the same focus you give other muscle groups. Enjoy every part of your workout journey. You have the tools to make your calves—and your entire lower body—stronger than ever.

References

1. (Gymshark)
2. (Men’s Fitness)
3. (The Prehab Guys)
4. (Valor Fitness)
5. (Muscle & Fitness)
6. (MuscularStrength)