The 10 Best Calf Exercises for Muscle & Strength

The calves—the often-overlooked muscles hiding in plain sight.

While everyone’s busy flaunting their biceps and abs, your calves are down there, silently supporting every step, jump, and sprint. But here’s the thing: calves are not just for function. When well-developed, they also make you look awesome in shorts, skirts, or kilts.

If you’re tired of your calves lagging in the muscle department and ready to turn those chicken legs into powerful pillars, these are the 10 best calf exercises to get your lower legs burning and growing.

Click here to jump directly to the calf exercises!

Calf Muscle Anatomy and Function

Your calf muscles are the powerhouses of your lower leg, providing strength, stability, and endurance for both everyday activities and athletic feats.

Strong calves stabilize your ankles and feet, make you more sure-footed in your movements, and contribute to overall lower body strength, which helps maintain good posture.

And, let’s not kid ourselves – well-developed, muscular calves look fantastic. They give your legs an athletic appearance that complements your overall physique.

Calf Muscle Anatomy

Your calf comprises two main muscles: the gastrocnemius and the soleus. Together, this calf complex is known as the triceps surae.

Gastrocnemius: This is the big, bulky muscle you see when you flex your calf. It has two parts (heads) that create that distinctive diamond shape. It starts from just above your knee and goes down to attach to your heel via the Achilles tendon.
Soleus: The soleus is flatter and wider and sits right under the gastrocnemius muscle. It also connects to your heel via the Achilles tendon. It might not get as much glory because it’s hidden, but it’s super important for endurance activities like walking and running.

Calf Muscle Function

Your calf muscles make sure everything runs smoothly, but you might not always notice them. Here’s what they help you do:

Run Faster
Jump Higher
Stay Balanced
Avoid Injury

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Every time you take a step, your calf muscles help push your foot off the ground. The gastrocnemius is the sprinter, giving a strong push, while the soleus is the marathon runner, keeping you going for long distances.
These actions need powerful, explosive movements. Your gastrocnemius steps up here, helping you leap and bound like a kangaroo. 🦘
Whether you’re tip-toeing to grab the last cookie from the top shelf or doing calf raises in the gym, your calf muscles lift your heel off the ground. This action is known as plantar flexion.
Your calves constantly make tiny adjustments to keep you upright, especially on uneven surfaces, making sure you don’t topple over.

In addition, the calves differ from most other muscles in the body.

Firstly, they have lower activation levels, making it challenging to engage all muscle fibers during training compared to muscles like the biceps.
Secondly, they recover more quickly from strength training sessions than other muscles and are less prone to muscle damage. They can manage a higher training volume and still be ready for more in time for the next workout.
Lastly, muscle protein synthesis (the process by which your body creates new muscle tissue) increases less in your calves after a training session than in other muscles like the quadriceps.

Sources: ¹ ² ³ ⁴

The 10 Best Calf Exercises

It’s time to elevate your workout and power up those calves with our top 10 exercises. Whether you’re aiming for chiseled lower legs or want to boost your athletic prowess, these calf exercises are all you need to look and perform your best.

1. Standing Calf Raise

Calf exercises: Standing Calf Raise exercise technique — Standing Calf Raise

The standing calf raise is one of the best calf exercises you can do if you want to add size to your lower legs. It hits both the gastrocnemius, the big, beefy part of your calves that gives them that coveted shape, and the soleus muscle lying underneath.

Straight-legged calf raises are the bread and butter of any effective calf workout routine. Research suggests that they are superior to seated calf raises for building the gastrocnemius part of your calf and at least effective for the soleus part.⁵

Slow down the eccentric (lowering) phase, and make sure you get a full stretch at the bottom and a full contraction at the top of each rep. Short, choppy reps don’t cut it. Once you can’t do any more complete reps, you can continue with half-reps in the bottom half of the movement. That’s the part that stimulates the most muscle growth.

How to Do Standing Calf Raises

Place your toes and the balls of your feet on the foot support. Place the shoulder pads against your shoulders and stand upright with your feet hip-width. This is your starting position.
Lower yourself down until you feel a slight stretch in your calves by bending your ankles in a controlled movement. Avoid letting your heels drop too quickly or bounce at the bottom.
Push yourself up by extending your ankles to lift your heels as high as possible.
Repeat the movement for the desired number of repetitions.

2. Barbell Standing Calf Raise

Calf exercises: barbell calf raise — Barbell Standing Calf Raise

Before calf raise machines, there was the barbell standing calf raise. It’s the same excellent calf training movement, but you only need a barbell and some weight plates.

The traditional way to do barbell calf raises – without any support – has two drawbacks:

You either stand flat on the floor, missing out on a complete range of motion and the most important part of the movement because you can’t lower your heels.
Or you stand with the ball of your foot on a platform without support, making the movement awkward and a balancing act.

Either way, you miss out on two crucial parts of what makes a good exercise for building muscle: (1) training at a long muscle length and (2) stability to optimally overload the target muscle.

But there is a better way. Standing on a block, step, or plate with your back against a wall and the weight plates touching it removes much of the stability issue. You can focus entirely on your calf muscles working instead of trying to stay in an upright position, turning this classic move into one of the best calf exercises you can do without a fully equipped gym.

How to Do Barbell Standing Calf Raises

Place a barbell on your shoulders, and stand with your toes and the ball of your feet on a step, like a weight plate or something similar. Stand upright in the starting position, preferably with your back against a wall, so the weight plates on the bar touch the wall.
Lower yourself down by bending your ankles in a controlled movement.
Push yourself up using your calf strength by extending your ankles.
Repeat the movement for the desired number of repetitions.

3. Donkey Calf Raise

The donkey calf raise, or donkeys for short, is a variation of the standard calf raise and an old-school favorite among bodybuilders. Unlike most other calf exercises, which you perform in a seated or standing position, donkeys have you bending forward at the hips and doing calf raises with your upper body parallel to the floor.

Because of the bent-over position, the donkey targets the calf muscle from a more stretched position, which is fantastic for muscle growth.

You can do donkeys in a specific machine, use a weight belt for added resistance, or have a training partner sit on your lower back like a real donkey might carry a load. All variants are some of the best calf muscle exercises in the book. You can even do body weight donkey raises, although you might struggle to challenge your calf muscles significantly without any added load.

Don’t rush through the reps. Go slow, and make sure you get a full stretch at the bottom (which is very easy to do with this exercise). Aim for a full contraction at the top, but when you can’t complete any more full reps, you can do a couple of extra half-reps at the bottom to squeeze out the last drops of muscle-building juice.

How to Do Donkey Raises

Stand on the edge of a raised platform in front of something sturdy, like a railing or bench, with your heels hanging off the edge.
Lean forward and support your upper body with your arms, bending at the hips until your torso is parallel to the ground.
Lower your heels as far as they can go, feeling a stretch in your calf muscles.
Push through the balls of your feet to lift your heels as high as possible, squeezing your calves at the top.
Repeat the movement for the desired number of repetitions.

4. Leg Press Calf Raise

The leg press calf raise is excellent for building strength and muscle mass in your calves. It allows you to use heavier weights than most calf exercises, and, unlike standing calf raises, it reduces the load on your spine and lower back.

Avoid bouncing or using momentum. Control the movement throughout, with a deliberate stretch at the bottom and a full contraction at the top.

Visualize the muscles contracting and stretching with each rep. Performing the exercise one leg at a time can make it easier to focus on the muscles working and help fix any muscle imbalances.

You can mix things up by changing the angle of your toes to target different parts of your calves. Toes pointed inward work the outer calves more, while toes pointed outward focus on the inner calves.

Important note: Make sure the safety bars are in place if you use a 45-degree leg press! They will save you from a potentially serious accident if you slip off the platform.

How to Do Leg Press Calf Raises

Sit or lie down on the leg press machine (depending on whether you use a 45-degree or a horizontal machine) with your back firmly against the backrest and your feet on the footplate.
Place your feet at the bottom edge of the footplate with your heels hanging off the edge. Unrack the weight.
With very slightly bent knees, lower your heels as far as your ankle mobility comfortably allows, feeling a stretch in your calves.
Reverse the movement and press through the balls of your feet, lifting your heels up as high as possible. Squeeze your calves at the top of the movement.
Repeat the movement for the desired number of repetitions.

5. Smith Machine Calf Raise

The Smith machine calf raise is a variant of the standing calf raise performed on a Smith machine with a barbell fixed within steel rails, allowing vertical movement. This exercise zeroes in on the gastrocnemius and soleus muscles, the dynamic duo that make up your calves.

Using a Smith machine keeps the bar path consistent, allowing you to focus on the squeeze and stretch of your calves without worrying about balance. It’s the ideal exercise for doing standing calf raises without a dedicated calf raise machine.

As with other calf exercises, get a full stretch at the bottom and a full contraction at the top for maximum muscle engagement. Don’t shortchange yourself with half reps unless it’s half reps in the stretched position once you can’t do any more full reps.

Control the movement, and avoid using momentum by bouncing at the bottom.

Always make use of the Smith machine’s safety stops by placing them halfway up the rungs. In case something happens or you slip, they will catch the bar and prevent it from landing on top of you.

How to Do Smith Machine Calf Raises

Place a secure platform or a high weight plate under the bar of a Smith Machine.
Stand with your toes and the balls of your feet on the foot support, place the bar comfortably on your upper back, and unrack it.
Lower yourself down until you feel a good stretch in your calves by bending your ankles in a controlled movement. Avoid letting your heels drop too quickly or bounce at the bottom.
Push yourself up by extending your ankles to lift your heels as high as possible.
Repeat the movement for the desired number of repetitions.

6. Hack Squat Calf Raise

Calf exercises: hack squat calf raise — Hack Squat Calf Raise

If you are looking to spice up your calf workouts, the hack squat calf raise offers several benefits.

The hack squat machine is a classic for building strong, muscular legs. However, most modern hack squats also have a block on which you can train your calves. Instead of focusing on your quads, you turn around and essentially perform a standing calf raise with added stability and a unique angle.

The machine provides a stable platform, reducing the risk of balance-related issues and allowing you to focus solely on the movement. The forward-leaning position provides a deeper stretch at the bottom of the movement, which is a great way to stimulate growth.

Lower your heels as much as possible to get an even better stretch, then rise up onto your toes as high as you can.

How to Do Hack Squat Calf Raises

Stand facing the backrest of the hack squat machine with your shoulders against the pads and feet on the platform.
Position your feet shoulder-width apart so that your heels can drop below the edge of the platform for a full stretch.
Disengage the sled locks and push through the balls of your feet to raise your body upward, extending your ankles fully.
Lower your heels back down, allowing them to drop below the platform edge for a deep stretch.
Repeat the movement for the desired number of repetitions.

7. Heel Raise

Heel raise exercise technique — Heel Raise

The good old heel raise is the most basic of all calf exercises, yet no less effective for it. It’s a great exercise for beginners looking to get started with calf training or for when you don’t have any heavy-duty gym equipment at hand.

Start with your bodyweight to master the form, then gradually increase the weight as you get stronger. Your calves are some of your most powerful muscles, so you’ll likely want to add weight soon enough.

Try the single leg calf raise for an added challenge, or when you’re ready to take your heel raises to the next level, there are several ways to add weight:

Dumbbells: Hold a dumbbell in your free hand, letting it hang by your side.
Weighted Vest: Strap on a weighted vest to keep your hands free.

How to Do Heel Raises

Stand with your toes and the balls of your feet on an elevated surface, such as the edge of a step or an elevated platform.
Stand with your feet shoulder-width apart. You can hold onto a wall or a sturdy object for balance.
Lift your heels as high as possible using your calf strength. Hold the top position for a second.
Lower your heels back down as far as you can until you feel a good stretch in your calves.
Repeat the movement for the desired number of repetitions.

8. Seated Calf Raise

Calf exercises: Seated Calf Raise exercise technique — Seated Calf Raise

The seated calf raise primarily targets the soleus muscle, which lies underneath the gastrocnemius (the more visible calf muscle). While both muscles contribute to the shape and size of your calves, the soleus is mainly engaged when you bend your knees, like in the seated calf raise.

Seated calf raises are not necessarily better than straight-legged calf raises (which activate both calf muscles simultaneously), and if you can only do one calf exercise, pick the standing calf press (or another calf press variant with straight legs).

However, if you want to zero in on the soleus without too much involvement from the rest of your calves, the seated calf raise is your best friend.

How to Do Seated Calf Raises

Sit down on the seat, and adjust the knee pad to correct height. Place your toes and the ball of your feet on the foot support.
Lower the weight by bending your ankles in a controlled movement.
Push the weight up by extending your ankles.
Repeat the movement for the desired number of repetitions.

It’s most convenient to do seated calf raises in a dedicated machine, but you can do them with free weights, too. Sit on a bench with your feet flat on the ground, place the balls of your feet on a raised platform, and rest a weight (like a barbell or dumbbell) across your thighs with your knees bent at a 90-degree angle. Wrap a towel or gym mat around the bar for comfort.

9. Eccentric Heel Drop

Calf exercises: Eccentric Heel Drop exercise — Eccentric Heel Drop

The eccentric heel drop is a calf exercise where you put extra focus on the lowering part of the movement when the muscles lengthen. According to research, it’s one of the best ways to train for calf muscle hypertrophy, with participants increasing their calf size by ~9% in three months.⁶

In this exercise, you use both calves to raise yourself up, but only one when you resist your body weight on the way down. You can also hold a dumbbell for added resistance.

In addition to being one of the most underutilized calf exercises, the eccentric heel drop is also excellent for Achilles tendon rehab and injury prevention.

How to Do Eccentric Heel Drops

Stand on a stable elevation, like a stair step or a thick weight plate. Hold on to something for balance.
Raise your heels and extend your feet by using both your legs.
Lift one leg, and lower yourself with control standing on only one foot.

10. Cardio

Yes, you read that right: cardio. Doing cardio is hugely underrated for building big, strong calves.

The calf muscles are used to do a ton of work every day. After all, they carry your sorry carcass around wherever you go. Most other muscles don’t grow appreciably by aerobic training, but the calves are built differently. Just look at the calves of elite cyclists; they are often more cows than calves.

Confession time: I stopped training calves late last century. They didn’t respond to strength training at all. However, once I incorporated high-intensity cardio into my routine several times per week, they started to grow to the point that they are now several inches larger than my arms. Which isn’t saying all that much, but still.

Some examples of calf-building cardio:

Your calves work hard when you run, especially uphill or on your toes. Sprints are even better due to the explosive power needed to push off the ground.
Climbing stairs is like doing a continuous set of calf raises. Each step requires you to push off with your calf muscles, which helps build strength and size.
When you pedal a bike, especially if you stand up and pedal against a high resistance, you engage your calves heavily in a way that helps build muscle.
One of the best things you can do for stubborn calves is to jump rope.

Calf Workout for Muscle and Strength

That’s the ten best exercises for bigger and stronger calves: all you need to add lean muscle mass and gain strength, no matter your fitness level or training experience.

Now, let’s hit the gym and make those suckers grow.

The calves are a notoriously stubborn muscle group; even pro bodybuilders struggle to add significant amounts of muscle. But with hard work and consistency, it is possible.

The key is to treat your calves like your other muscle groups. Many lifters complain that their calves won’t grow, but train them half-heartedly with a few sets after their leg day workout.

Unless you have exceptional calf genetics, that likely won’t cut it.

Your calves can take a lot of punishment. In fact, they need it to grow. Recent research shows that high-volume training is the way to go if you want bigger muscles in your lower legs.

The StrengthLog Calf Workout

Don’t want to create your own calf workouts? Give ours a go! The StrengthLog calf workout incorporates gastrocnemius and soleus work, various load and rep ranges, and eccentric overload – precisely what the calf doctor ordered.

Exercise	Sets	Reps
Standing Calf Raise	3	8
Seated Calf Raise	3	15
Heel Raise	2	30
Eccentric Heel Drop	3	10 reps/side

Click here to go directly to the workout.

Pro tips:

Do this workout at least twice weekly, three times if you’re an advanced lifter and want to kickstart your calf growth. Most muscle groups require at least ten weekly sets for best results but don’t be surprised if your calves respond even better to twice that amount.
Track your workouts and practice progressive overload by adding weight when you can; your calves won’t know what hit them.
If you’re serious about big, strong calf muscles, consider training them first in your workouts when you have the most energy.
Do calf raises with your feet turned inward and outward and pointing straight ahead to reach all areas of the muscle fully.

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This calf workout is free in our workout tracker app, which you can download using the buttons below.

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StrengthLog is 100 % free, but our premium version offers additional benefits.

Want to give premium a shot? We offer all new users a free 14-day trial of premium, which you can activate in the app.

Final Words

Alright, calf connoisseur, you have reached the end of this guide to the 10 best calf exercises. Thank you for reading!

However, reading doesn’t build muscle, except brain muscle.

Now, pick your favorite calf exercises and hit the weights. Consistency is your best friend, and those calves won’t build themselves while you’re lounging on the couch.

Good luck with your training!

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