Calves exercises

Calves: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the calves work

The calf has two main muscles. The gastrocnemius is the visible, two-headed muscle near the back of the knee. It crosses the knee, so it works hardest when the leg is straight. Under it lies the flatter soleus, which takes over when the knee is bent. Both point the foot down, which lifts you onto your toes when you walk, run or jump.

On the front of the shin, the tibialis anterior does the opposite job: it lifts the toes. It is listed here too, because it balances the calves.

How to train it

Do both straight-leg and bent-knee calf raises, so that both muscles get worked. Calves are used to doing endless easy work every time you walk, so they respond to full range and control: pause for a second at the bottom stretch, rise as high as you can, and lower slowly. Moderate to high reps work well, two or three times a week.

Seven to start with

  1. 1
    BeginnerStanding Calf Raise (Machine)

    Straight legs and a heavy load for the gastrocnemius. The main calf builder.

  2. 2
    BeginnerSeated Calf Raise (Machine)

    With the knees bent, the soleus does most of the work.

  3. 3
    BeginnerSingle-Leg Calf Raise

    Needs only a step. One leg at a time is hard enough for most people, and fixes side-to-side differences.

  4. 4
    BeginnerLeg Press Calf Raise

    Easy to load heavy and safe to push close to failure.

  5. 5
    IntermediateDonkey Calf Raise

    Hinged forward at the hips, the calves get a deep stretch at the bottom.

  6. 6
    IntermediateJump Rope

    Quick, springy work for the calves and ankles, and a good warm-up.

  7. 7
    BeginnerSeated Tibialis Raise

    Trains the front of the shin, the calves' opposite number.

All 100+ calf exercises