57 exercises
Calves exercises
The calves (gastrocnemius and soleus) point the foot. Standing raises bias the gastrocnemius; seated raises bias the soleus.
- Pause at the bottom stretch of every rep.
- Calves recover quickly, so you can train them 2–4 times a week.
Best calves exercises
Barbell Floor Calf Raise
barbell
Barbell Seated Calf Raise
barbell
Barbell Standing Calf Raise
barbell
Cable Standing Calf Raise
cable
Dumbbell Seated Calf Raise
dumbbell
Dumbbell Standing Calf Raise
dumbbell
Lever Donkey Calf Raise
leverage machine
Lever Seated Calf Raise
leverage machine
- Lever Standing Calf Raise
- Barbell Standing Leg Calf Raise
- Dumbbell Single Leg Calf Raise
- Barbell Standing Rocking Leg Calf Raise
- Cable Standing One Leg Calf Raise
- Dumbbell Seated One Leg Calf Raise
- Dumbbell Seated One Leg Calf Raise - Hammer Grip
- Dumbbell Seated One Leg Calf Raise - Palm Up
- Lever Seated Squat Calf Raise On Leg Press Machine
- Donkey Calf Raise
- Hack Calf Raise
- Smith Toe Raise
- Bodyweight Standing Calf Raise
- Smith Reverse Calf Raises
- Weighted Donkey Calf Raise
- Band Single Leg Calf Raise
- Hack One Leg Calf Raise
- One Leg Donkey Calf Raise
- One Leg Floor Calf Raise
- Sled Forward Angled Calf Raise
- Smith Standing Leg Calf Raise
- Band Single Leg Reverse Calf Raise
- Smith One Leg Floor Calf Raise
- Smith Seated One Leg Calf Raise
- Standing Calf Raise (On A Staircase)
- Lever Calf Press
- Lever Rotary Calf
- Exercise Ball On The Wall Calf Raise
- Single Leg Calf Raise (On A Dumbbell)
- Lever Seated Calf Press
- Exercise Ball On The Wall Calf Raise (Tennis Ball Between Ankles)
- Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
- Band Two Legs Calf Raise - (Band Under Both Legs) V. 2
- Ankle Circles
- Peroneals Stretch
- Standing Calves
- Circles Knee Stretch
- Posterior Tibialis Stretch
- Assisted Lying Calves Stretch
- Calf Stretch With Rope
- Seated Calf Stretch (Male)
- Sled 45° Calf Press
- Sled Lying Calf Press
- Standing Calves Calf Stretch
- Calf Stretch With Hands Against Wall
- Sled Calf Press On Leg Press
- Box Jump Down With One Leg Stabilization
- Calf Push Stretch With Hands Against Wall
- Sled One Leg Calf Press On Leg Press
Programs that train your calves
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week
Workouts
Beginner
Leg Day (Strength)
Quads, hamstrings, and calves. All exercises from our database with GIFs.
6 exercises
Beginner
Lower Body (Strength)
Squats, hinges, and calves. All moves from our exercise library.
5 exercises
Intermediate
Leg Day (Bodybuilding)
Quads, hamstrings and calves. Higher volume and rep ranges for hypertrophy.
6 exercises
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