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Calves

Gastrocnemius, soleus

Straight-leg raises for the gastroc, bent-knee raises for the soleus.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
GastrocnemiusCalf raise machine

Standing Calf Raise

Demo · Iron Paradise

Verified Standing Calf Raise demonstration by Iron Paradise. Click to play.
GymBeginner

Standing Calf Raise

Calf raise machine

Straight-leg raise for the outer, diamond-shape gastroc.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

SoleusSeated calf machine

Seated Calf Raise

Demo · FIT.nl

Verified Seated Calf Raise demonstration by FIT.nl. Click to play.
GymBeginner

Seated Calf Raise

Seated calf machine

Bent-knee position isolates the soleus. Slow tempo.

Builds strength and size in the soleus through a full, controlled range of motion

GastrocnemiusDumbbell + step

Dumbbell Single-Leg Calf Raise

Demo · Fit By Siena

Verified Dumbbell Single-Leg Calf Raise demonstration by Fit By Siena. Click to play.
HomeBeginner

Dumbbell Single-Leg Calf Raise

Dumbbell + step

Unilateral loading for symmetry and stretch.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

CalvesJump rope

Jump Rope

Demo · Jump Rope Dudes

Verified Jump Rope demonstration by Jump Rope Dudes. Click to play.
HomeBeginner

Jump Rope

Jump rope

Elastic bounce trains reactive calf strength.

Builds strength and size in the calves explosively, training power as well as size

GastrocnemiusDonkey calf machine

Donkey Calf Raise

Demo · Live Lean TV Daily Exercises

Verified Donkey Calf Raise demonstration by Live Lean TV Daily Exercises. Click to play.
GymBeginner

Donkey Calf Raise

Donkey calf machine

Torso bent forward while raising the heels. Deep stretch in the calves.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

CalvesBodyweight

Single-Leg Hops

Demo · Elevate Yourself

Verified Single-Leg Hops demonstration by Elevate Yourself. Click to play.
CalisthenicIntermediate

Single-Leg Hops

Bodyweight

Explosive single-leg hops. Builds reactive calf strength and ankle stiffness.

Builds strength and size in the calves explosively, training power as well as size

GastrocnemiusStanding calf machine

Calf Raise Machine

Demo · Optimum Fitness

Verified Calf Raise Machine demonstration by Optimum Fitness. Click to play.
GymBeginner

Calf Raise Machine

Standing calf machine

Selectorized standing calf raise with full range of motion.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

SoleusWall

Soleus Wall Sit

Demo · FIT.nl

Verified Soleus Wall Sit demonstration by FIT.nl. Click to play.
CalisthenicBeginner

Soleus Wall Sit

Wall

Wall sit with heels raised. Static soleus burn.

Builds strength and size in the soleus under sustained isometric tension

Calves / quadsSled

Sled March

Demo · Simple Speed Coach

Verified Sled March demonstration by Simple Speed Coach. Click to play.
GymIntermediate

Sled March

Sled

Drive a weighted sled with short steps. Builds calf drive and conditioning.

Builds strength and size in the calves / quads through a full, controlled range of motion

CalvesDumbbells

Farmer's Walk Calf March

Demo · Testosterone Nation

Verified Farmer's Walk Calf March demonstration by Testosterone Nation. Click to play.
GymBeginner

Farmer's Walk Calf March

Dumbbells

Walk while performing a calf raise with each step. Constant tension.

Builds strength and size in the calves through a full, controlled range of motion

Tibialis anteriorBodyweight

Toe Raises

Demo · Katherine Coyner MD

Verified Toe Raises demonstration by Katherine Coyner MD. Click to play.
CalisthenicBeginner

Toe Raises

Bodyweight

Lift the toes toward the shins. Balances calf-heavy work and protects ankles.

Builds strength and size in the tibialis anterior through a full, controlled range of motion

GastrocnemiusLeg press machine

Leg Press Calf Press

Demo · PureGym

Verified Leg Press Calf Press demonstration by PureGym. Click to play.
GymBeginner

Leg Press Calf Press

Leg press machine

Toes on the bottom of the sled, pressing through the balls of the feet. Heavy loading with the back fully supported.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

GastrocnemiusSmith machine

Smith Machine Calf Raise

Demo · Dimitri Giankoulas

Verified Smith Machine Calf Raise demonstration by Dimitri Giankoulas. Click to play.
GymBeginner

Smith Machine Calf Raise

Smith machine

The fixed bar path removes balance from the equation so you can load calves heavy and chase a deep stretch off a block.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

GastrocnemiusBodyweight / dumbbell

Single-Leg Calf Raise

Demo · Hospital for Special Surgery

Verified Single-Leg Calf Raise demonstration by Hospital for Special Surgery. Click to play.
HomeBeginner

Single-Leg Calf Raise

Bodyweight / dumbbell

One leg at a time from a step. Doubles the load with no equipment and shows exactly which side is weak.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

GastrocnemiusStep / block

Deficit Calf Raise

Demo · The Barefoot Sprinter

Verified Deficit Calf Raise demonstration by The Barefoot Sprinter. Click to play.
HomeBeginner

Deficit Calf Raise

Step / block

Performed off a step so the heel drops below the toes. The extra stretch is where most calf growth actually comes from.

Builds strength and size in the gastrocnemius through a deep, loaded stretch

GastrocnemiusBarbell

Barbell Standing Calf Raise

Demo · ScottHermanFitness

Verified Barbell Standing Calf Raise demonstration by ScottHermanFitness. Click to play.
GymIntermediate

Barbell Standing Calf Raise

Barbell

A loaded standing raise with a barbell on the back. Simple, heavy and no machine required.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

Tibialis anteriorBodyweight / wall

Tibialis Raise

Demo · Wade Bass

Verified Tibialis Raise demonstration by Wade Bass. Click to play.
HomeBeginner

Tibialis Raise

Bodyweight / wall

Pulling the toes up against gravity or a wall. Builds the shin muscle that protects the knee and balances heavy calf training.

Builds strength and size in the tibialis anterior through a full, controlled range of motion

CalvesBodyweight

Pogo Hop

Demo · Swift Movement Academy

Verified Pogo Hop demonstration by Swift Movement Academy. Click to play.
CalisthenicIntermediate

Pogo Hop

Bodyweight

Small, stiff-ankle hops that train elastic strength in the calves and Achilles — the quality behind sprinting and jumping.

Builds strength and size in the calves explosively, training power as well as size

GastrocnemiusResistance band

Band Calf Raise

Demo · GOGETFIT

Verified Band Calf Raise demonstration by GOGETFIT. Click to play.
HomeBeginner

Band Calf Raise

Resistance band

Seated or standing raise with a band over the knees or under the feet. Travel-friendly calf work with progressive tension.

Builds strength and size in the gastrocnemius through a full, controlled range of motion

SoleusStep

Eccentric Calf Lower

Demo · DHolt Strength

Verified Eccentric Calf Lower demonstration by DHolt Strength. Click to play.
HomeBeginner

Eccentric Calf Lower

Step

Rise on two legs, lower on one, over 4–5 seconds. The standard loading protocol for building resilient Achilles tendons.

Builds strength and size in the soleus through a full, controlled range of motion