{"id":3048,"date":"2025-01-23T10:38:34","date_gmt":"2025-01-23T10:38:34","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/8-exercises-for-the-ultimate-calves-workout.html"},"modified":"2025-01-23T10:38:34","modified_gmt":"2025-01-23T10:38:34","slug":"8-exercises-for-the-ultimate-calves-workout","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/8-exercises-for-the-ultimate-calves-workout.html","title":{"rendered":"8 Exercises for the Ultimate Calves Workout"},"content":{"rendered":"<p>Have you ever seen the guys at the gym who have jacked upper bodies and bulging quads but celery stalks below the knees? It\u2019s likely that they skimp on calves exercises in their workouts.<\/p>\n<p>It can be easy to make these smaller muscles an afterthought, but strong calves don\u2019t just help to balance out your appearance, they\u2019re also key to gaining power and explosiveness both inside and outside the gym.<\/p>\n<p>\u201cYour calf muscles help propel you forward and up in explosive movements,\u201d says Cody Braun, CSCS, NASM performance enhancement specialist.<\/p>\n<p>This makes them very useful for fast-twitch exercises like sprinting and plyometrics, and any activity that requires leg propulsion or foot stabilization upon landing, like cycling, running, volleyball, or basketball.<\/p>\n<p>Plus, tight calf muscles can limit your ankle mobility and potentially increase the probability of injuries like shin splints, plantar fasciitis, or Achilles tendonitis. So it\u2019s crucial to train them \u2014 and work on ankle mobility \u2014 regularly.<\/p>\n<p>Before you do that, however, it\u2019s instructive to familiarize yourself the muscles of the calf and their overlapping functions.<\/p>\n<h2>Calf Muscle Anatomy<\/h2>\n<p>\u201cThe two main muscles you\u2019re trying to build when doing calf exercises are the\u00a0soleus\u00a0and the\u00a0gastrocnemius,\u201d Braun says.<\/p>\n<\/p>\n<h3>Gastrocnemius<\/h3>\n<p>The gastrocnemius is the main player in the muscle group that comprises your calves. If it\u2019s highly developed, it will be thick and well-defined.<\/p>\n<p>The gastroc is responsible for flexing (bending) the knee and pointing the foot, an action known as plantarflexion.<\/p>\n<p>\u201cThe gastrocnemius muscle contributes to jumping, acceleration, and explosive speed and power,\u201d says\u00a0William P. Kelley, DPT, CSCS, ACT.<\/p>\n<h3>Soleus<\/h3>\n<p>The soleus, in contrast, isn\u2019t outwardly visible \u2014 it\u2019s situated deep beneath the gastrocnemius, and limited in function to plantarflexion.<\/p>\n<p>\u201cThe soleus muscle contributes to walking and running endurance,\u201d Kelley says.<\/p>\n<p>You can emphasize either in your calves workout with a change in knee angle: Standing calf exercises will target the gastrocnemius, while seated calf raises favor the soleus.<\/p>\n<p>Moral of the story: It\u2019s important to make sure you target both in your calf workouts at home. Start with eight of the best calf exercises below.<\/p>\n<h2>8 of the Best Calf Exercises for Muscle Growth<\/h2>\n<p>You don\u2019t have to go to a gym to train your calves \u2014 each of the following moves can blow up your lower legs at home. Drop one or more into your next leg day workout.<\/p>\n<h3>1. Standing calf raise<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-144293\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/05\/20105758\/how-to-slim-calves-calf-raise.jpeg\" alt=\"standing calf raise | calves workout exercises\" width=\"650\" height=\"550\" title=\"\"><\/p>\n<p>The standard calf raise can be performed just about anywhere. On top of strengthening your calf muscles, it also improves ankle strength and mobility, helps prevent injuries, and improves athletic performance.<\/p>\n<ul>\n<li>Stand with your feet flat on the floor, hip width apart, and toes facing forward. Option to hold a pair of dumbbells with your hands by your sides.<\/li>\n<li>Rise onto the balls of your feet, as high as you can.<\/li>\n<li>Pause at the top, squeezing your calf muscles, then lower your heels back down in a slow, controlled motion. Repeat as desired.<\/li>\n<\/ul>\n<h3>2. Single-Leg elevated calf raise<\/h3>\n<p><iframe title=\"How To Do The Perfect Single Leg Calf Raise | Beachbody\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/rRbXxYuyVpo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u201cThis is a great exercise to stretch and strengthen the calves (primarily the gastrocnemius) through a full range of motion,\u201d Kelley says.<\/p>\n<ul>\n<li>Holding a dumbbell in your left hand, stand with the ball of your left foot on an\u00a0elevated surface\u00a0with your heel hanging off, and your right toes resting on your left ankle.<\/li>\n<li>Keeping your core engaged, raise your left heel as high as possible.<\/li>\n<li>Slowly lower your heel down below the raised surface until you feel a stretch in your calf.<\/li>\n<li>Repeat and do equal reps on both legs.<\/li>\n<\/ul>\n<h3>3. Seated calf raise<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103897\" src=\"https:\/\/cdn.prod.openfit.com\/uploads\/2017\/11\/Seated-Calf-Raise.jpg\" alt=\"Calves Workout - Seated Calf Raise\" width=\"600\" height=\"401\" title=\"\"><\/p>\n<p>\u201cThis exercise is great for soleus isolation,\u201d Kelley says.<\/p>\n<ul>\n<li>Sit tall on a bench or chair with your feet flat on the ground holding two heavy dumbbells on top of your thighs.<\/li>\n<li>Keeping your core engaged, lift your heels off the ground as high as possible.<\/li>\n<li>Slowly lower your heels back down to the ground, and repeat.<\/li>\n<\/ul>\n<p>To increase your range of motion and work your muscles even more while doing a seated calf raise, Kelley suggests elevating the balls of your feet with a block.<\/p>\n<h3>4. Farmer\u2019s walk on toes<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103898\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/Farmers-Walk.jpg\" alt=\"Calves Workout - Farmer&#039;s Walk on Toes\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<p>This variation on a traditional farmer\u2019s walk is excellent for functional calf strengthening and balance, Kelley says.<\/p>\n<ul>\n<li>Hold a dumbbell in each hand with your feet hip-width apart.<\/li>\n<li>Keeping your shoulders down and your core engaged, lift your heels so you\u2019re standing on your toes.<\/li>\n<li>Without letting your heels touch the ground, walk forward on your toes for a set number of reps or time.<\/li>\n<\/ul>\n<h3>5. Jump rope<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103899\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/Jump-Rope.jpg\" alt=\"Calves Workout - Jump Rope\" width=\"600\" height=\"732\" title=\"\"><\/p>\n<p>Jumping rope is a good bodyweight endurance exercise for your calves, and also helps improve total-body coordination, Kelley says.<\/p>\n<ul>\n<li>Holding the handles of a jump rope in each hand, jump with both feet as you spin the rope under you and over your head. Keep your core engaged and your shoulders lowered.<\/li>\n<\/ul>\n<h3>6. Dumbbell jump squat<\/h3>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5775435250001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>This plyometric exercise gets power from the calf muscles during the ascension of the jump squat, Braun says, as well as stabilization during the landing.<\/p>\n<ul>\n<li>Holding a dumbbell in each hand, stand tall with your feet shoulder-width apart.<\/li>\n<li>Push your hips back to lower down until your thighs are parallel with the ground and you\u2019re in squat position.<\/li>\n<li>In one explosive movement, straighten your legs to come out of the squat position and jump off the ground.<\/li>\n<li>Land softly with bent knees as you lower back into the squat position. Repeat.<\/li>\n<\/ul>\n<h3>7. Plyo lunge<\/h3>\n<p><iframe title=\"How to Do a Plyo Lunge With Hunter McIntyre | Tough Mudder T-MINUS 30 | Openfit\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/NR20o_XSqQg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>You\u2019ll use your calf muscles \u2014 along with your other leg muscles like the glutes and hamstrings \u2014 to power through this explosive plyometric move.<\/p>\n<ul>\n<li>Stand in a staggered stance with your right foot 2 to 3 feet in front of your left foot. Let your arms hang by your sides.<\/li>\n<li>Keeping your chest up, back straight, and core engaged, lower yourself into a lunge: front thigh parallel to the floor, rear knee bent to about 90 degrees.<\/li>\n<li>Jump straight up so that both feet leave the floor. Swing your arms if needed to optimize your momentum and power.<\/li>\n<li>Switch leg positions in the air, landing softly with your left foot forward.<\/li>\n<li>Immediately lower your body back into a lunge to begin your next rep.<\/li>\n<li>Continue alternating legs with each rep.<\/li>\n<\/ul>\n<h3>8. Donkey calf raise<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-145849\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/07\/08113401\/calf-raises-600-donkey.gif\" alt=\"donkey calf raise | calf raises\" width=\"500\" height=\"500\" title=\"\"><\/p>\n<ul>\n<li>Stand on a short step or weight plate with the balls of your feet on its far edge.<\/li>\n<li>Hinge forward at your waist so your back is flat, and hold onto an incline bench, rail, or sturdy chair around waist height using both hands.<\/li>\n<li>Without bending your knees, slowly lower your heels to the floor as far as possible, and then pause for a one-count.<\/li>\n<li>Lift your heels as high as possible, squeezing your calf muscles at the top of the move and holding for a one-count.<\/li>\n<li>Take a full three-count to lower your heels to the floor, and repeat.<\/li>\n<\/ul>\n<h2>How to Stretch Your Calves<\/h2>\n<p>\u201cDaily calf stretching is a good habit to get into for greater calf extensibility,\u201d Kelley says, \u201cwhich will help with ankle mobility and more complex leg exercises, such as the squat.\u201d<\/p>\n<p>If tight calf muscles are limiting your ankle mobility, Braun recommends\u00a0foam rolling\u00a0in addition to\u00a0stretching.<\/p>\n<p>Aim to do both \u2014 foam rolling first, then stretching \u2014 after a leg-intensive workout. This will help relieve tension in your muscles and\u00a0set you up for a quicker recovery.<\/p>\n<h3>1. Downward dog<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103902\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/Downward-Dog.jpg\" alt=\"Calves Workout - Downward Dog\" width=\"600\" height=\"502\" title=\"\"><\/p>\n<p>The\u00a0classic yoga pose\u00a0is a great calf stretch.<\/p>\n<ul>\n<li>Begin in a tabletop position with your hands planted on the ground beneath your shoulders and your knees below your hips.<\/li>\n<li>Pressing firmly into your palms, tuck your toes, lift your knees off the ground, and slowly extend your hips upward.<\/li>\n<li>Without locking your knees, carefully straighten your legs until your body creates a triangle shape with the ground.<\/li>\n<li>Remember to engage your core as you continue to lengthen your spine and lift your hips as high as possible.<\/li>\n<li>To deepen the stretch, bend one knee and then the other to peddle the feet.<\/li>\n<\/ul>\n<h3>2. Straight-leg calf stretch against wall<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103903\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/Straight-Leg-Calf-Stretch.jpg\" alt=\"Calves Workout - Straight Leg Calf Stretch\" width=\"600\" height=\"641\" title=\"\"><\/p>\n<p>This is a good stretch to target your gastrocnemius and simultaneously improve ankle flexibility, Braun says.<\/p>\n<ul>\n<li>Standing arm\u2019s distance away from a wall, step one foot back and slightly bend your front knee.<\/li>\n<li>Lean forward to push your hands against the wall, and press your back heel down into the ground for a deep stretch. Make sure your leg is straight.<\/li>\n<li>Switch legs and repeat.<\/li>\n<li>To isolate the soleus, try a variation with your back leg slightly bent.<\/li>\n<\/ul>\n<h3>3. Standing wall calf stretch<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103904\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/Standing-Wall-Calf-Stretch.jpg\" alt=\"Calves Workout - Standing Wall Calf Stretch\" width=\"600\" height=\"876\" title=\"\"><\/p>\n<p>Another wall stretch variation, this hits your gastrocnemius and can also help relieve tension in your Achilles tendon. \u201cIt also doubles as a good stretch for the plantar fascia,\u201d Kelley adds, which is a common cause of heel pain.<\/p>\n<ul>\n<li>Standing in front of a wall, put one foot forward so your heel is on the ground and the ball of your foot is against the wall.<\/li>\n<li>Resting your hands on the wall, gently straighten your front leg and lean forward until you feel a deep stretch in your calf.<\/li>\n<li>Switch legs and repeat.<\/li>\n<\/ul>\n<h2>How Often Should You Exercise Your Calves?<\/h2>\n<p>Try incorporating calf exercises into your workouts a couple of times a week, Kelley says. But that\u2019s just a general recommendation, depending on your routine and the activities you enjoy.<\/p>\n<p>\u201cFor example, a distance runner may need to resistance-train calves less frequently to avoid overtraining,\u201d he explains.<\/p>\n<h2>The Role of Genetics in Calf Development<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-146294\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/20103914\/calves-workout-exercises-600-genetics.png\" alt=\"leg shot of man climbing stairs | calves workout exercises\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>You probably know someone who has massive, sharply defined calf muscles, yet rarely exercises. Meanwhile, you\u2019ve been calf training three times a week and still only see minimal results. What gives?<\/p>\n<p>\u201cGenetics play a role in your muscle makeup and size due to the allocation of Type I (slow-twitch) and Type II (fast-twitch) muscle fibers,\u201d Kelley explains.<\/p>\n<p>While Type I fibers are more resistant to fatigue, they tend to have a lower growth potential than Type II muscle fibers.<\/p>\n<p>Everyone has a different percentage of Type I and Type II muscle fibers, meaning \u201csomeone with a genetic predisposition to Type II fibers may have a greater growth potential than someone who is more Type I dominant,\u201d Kelley says.<\/p>\n<p>If you weren\u2019t born with naturally thick, shapely calves, don\u2019t stress.<\/p>\n<p>\u201c[Genetic makeup] does not prevent anyone from increasing calf strength and size,\u201d Braun says \u2014 it might just require more work.<\/p>\n<p>The right high-intensity workout routine, diet, and recovery plan can help you build stronger, more athletic calves no matter where you\u2019re starting from.<\/p>\n<h2>What to Eat to Build Bigger Calf Muscles<\/h2>\n<p>As with any muscle-building goal, smart nutrition is critical. So if you\u2019re trying to build bigger calves (and an overall bigger lower body), you need to pay attention to what you eat.<\/p>\n<p>\u201cThe\u00a0proper amount of protein\u00a0and amino acids to build muscle, carbs for energy, and supplementation with\u00a0creatine and leucine can all be beneficial in calf hypertrophy,\u201d Kelley says.<\/p>\n<p>Focus on eating a balanced diet of lean protein (like chicken and fish), high-quality carbs (like fruit, veggies, and whole grains), and healthy fats (like avocado, salmon, and olive oil).<\/p>\n<p>Stay on top of your hydration, too \u2014 as a general rule, aim to drink\u00a0half your body weight in pounds in ounces\u00a0each day.<\/p>\n<p>Supplementation can also help you maximize your calf-building results. If you want an extra boost of energy before your calf workout, try\u00a0Beachbody Performance Energize, which has beta-alanine and\u00a0quercetin\u00a0to delay exercise-induced muscle fatigue and help you push through those last few sets.<\/p>\n<p>And don\u2019t forget to refuel after your workout with a post-workout shake like\u00a0Beachbody Performance Recover, which is designed to help facilitate protein synthesis (muscle growth) and\u00a0speed your recovery.<\/p>\n<p>It contains 20 grams of high-quality protein to feed your muscles, plus\u00a0pomegranate extract\u00a0to help reduce\u00a0muscle soreness.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-104106 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/8-of-the-Best-Exercises-for-a-Calves-Workout-Pin.jpg\" alt=\"Start building bigger calf muscles with this calves workout at home. The list of exercises and stretches will help you get on your way to building stronger, more defined calf muscles.\" width=\"735\" height=\"1902\" title=\"\"><\/p>\n<p>\t<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever seen the guys at the gym who have jacked upper bodies and bulging quads but celery stalks below the knees? It\u2019s likely that they skimp on calves exercises in their workouts. It can be easy to make these smaller muscles an afterthought, but strong calves don\u2019t just help to balance out your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4289,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-3048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3048"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3048\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4289"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}