Calves Exercises

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These are the 11 calves exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Calves

The triceps surae is formed by the gastrocnemius (two heads, crossing the knee) and the deeper soleus. Because the gastrocnemius crosses the knee, it is best trained with the leg straight (standing raises), while the soleus dominates when the knee is bent (seated raises). Including both variations is the usual way to cover the whole group.

Blog guides: Calves

• Full body routine: how to build one, with a 3-day example — Training the whole body every session is not just for beginners: it is one of the most efficient structures if you have 2-3 days available. Complete guide…
• Training frequency for hypertrophy: how many times per week? — Train each muscle group 1, 2, or 3 times per week? Science has a clear answer that completely changes how you should structure your week.
• Training volume: how many sets you really need — The most frequent question in strength training: how many sets are enough? Science has a precise answer that most people ignore.

The 11 Calves exercises

• Isometric calf raise on step
• Barbell calf raise
• Kettlebell calf raise
• Dumbbell calf raise
• Standing calf raise
• Single-leg calf raise on leg press
• Donkey calf raise
• Leg press calf raise
• Single-leg step calf raise
• Seated calf raise
• Jump rope

Generate my free routine

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• Triceps

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