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Exercises

Bodyweight calf exercises

Bodyweight calf exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

19 moves19 with 3D demosBeginner 6Intermediate 4Advanced 9

Beginner bodyweight calf exercises 6

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentSeated bent-knee calf raise (soleus raise) demonstrated on the 3D figure3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or boxSkipping demonstrated on the 3D figure3D demoSkippingBeginner · No equipmentSlow calf raise demonstrated on the 3D figure3D demoSlow calf raiseBeginner · A wallTandem stance and heel-to-toe walk demonstrated on the 3D figure3D demoTandem stance and heel-to-toe walkBeginner · A wall

Intermediate bodyweight calf exercises 4

Eccentric heel drop demonstrated on the 3D figure3D demoEccentric heel dropIntermediate · A stepPogo hops demonstrated on the 3D figure3D demoPogo hopsIntermediate · No equipmentSingle-leg calf raise from a step demonstrated on the 3D figure3D demoSingle-leg calf raise from a stepIntermediate · A step + A wallTuck jump demonstrated on the 3D figure3D demoTuck jumpIntermediate · No equipment

Advanced bodyweight calf exercises 9

Alternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipmentLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A stepShuttle runs demonstrated on the 3D figure3D demoShuttle runsAdvanced · No equipmentSingle-leg pogo hops demonstrated on the 3D figure3D demoSingle-leg pogo hopsAdvanced · No equipment

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Questions people ask

What are good bodyweight calf exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Jumping jack, Seated bent-knee calf raise (soleus raise). There are 6 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight calf exercises at home without equipment?

Yes. 18 of the 19 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Jumping jack, Skipping.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.