Here are some of the best calf exercises to build bigger, stronger calves.
Select 2-3 calf exercises to add to your workout each week.
For muscle growth, aim for a minimum of 6-12 reps for 4-5 sets twice a week.
Adjust exercise selections, rep ranges, and sets as needed to continue progressing.
Weighed vests, kettlebells, dumbbells, or a weighted barbell on the shoulders are all excellent ways to add weight to the movement, depending on their ability.
Top Tips for Getting Results
Use Basic Training Principles
For muscle growth to occur, you must overload the muscles in some way. Because most people use their calf muscles throughout most of the day, the muscles may require some additional focus to overload them to the point of damage for growth purposes. This can mean increasing the rep range, weight, speed, or frequency of training.
Alter the Position
Although both calf muscles are working during plantar flexion, a bent knee helps activate the soleus. The gastrocnemius muscle is where the bulk of the size of the calf is but the soleus shouldn’t be ignored.
Visualize and Control the Tempo
The mind-muscle connection can be an important component for any lifter. Quality form while visualizing the muscle contraction can help support increased muscle activation (2) (3). Unless an individual is completing explosive plyometric exercises, the movements should be slow and controlled with a pause/squeeze at the top of the movement.
- Standing Calf Raises
One of the most basic moves for calf development is the standing calf raise. With hands at the side, toes pointed forward and a straight knee, your client will raise each heel off the ground while pushing through the balls of their feet. Ensure your client uses control throughout the movement with a slight pause at the top of the contraction. - Elevated Calf Raises
The movement is very similar to the standing calf raises. However, a raised box or step platform allows for greater range of motion throughout the exercise. Your client will stand on the platform with the heels of both feet hanging off the edge of the platform. Toes point forward with feet shoulder-width apart. Pressing the balls of the foot into the platform, the client will slowly raise their heels, pause at the top, and slowly lower back down until the heels are slightly below the raised platform. - Jump Rope
Jumping rope is an excellent exercise to challenge the calf muscles. Trainers can help clients select the proper jump rope size as well as the appropriate jumping surface. The jumps should be small and controlled with slightly bent knees to help prevent injury. Your client should jump and land on the balls of their feet for each repetition. Although a weighted vest is an option, consider using just body weight for plyometric movements. - Single Leg Calf Raises
Building balance on both the right and left sides of the body is the reason we love this calf exercise. Depending on the client’s abilities, single leg calf raise can be done with or without weight, on a flat surface or an elevated platform, and even on the calf raise machine. The idea is to complete the movement properly with one calf so that the opposite leg doesn’t take over for any part of the movement. - Farmer’s Carry (Farmer’s Walk)
While the farmer’s carry is often thought of for building grip strength, it can also help with calf strength. Start out standing up straight holding dumbbells or kettlebells in each hand. Take small, quick steps forward for a certain distance or number of steps. For another challenge, try walking on tiptoes.
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- One leg behind other, near wall. Step and squeeze on ball of feet (15x) both sides
Squeeze motherfokka. - Dual inner rises (15) Squeeze
- Dual neutral rises (15) Squeeze
- Dual outer rises (15) Squeeze
- Dual inner rises (15) Squeeze
- Dual neutral rises (15) Squeeze
- Dual outer rises (15) Squeeze
- Uni lateral bunny hop (20) both sides
- speed claves neutral (30)
- Bunny hops both feet (30)