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Exercises

Calf exercises

The calf muscles point the foot and push you off the ground with every step. Straight-knee and bent-knee raises, hops and carries train them.

44 moves43 with 3D demosBeginner 16Intermediate 17Advanced 11

Beginner calf exercises 16

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentBand ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentSeated barbell calf raise demonstrated on the 3D figure3D demoSeated barbell calf raiseBeginner · A barbell + A bench or boxSeated bent-knee calf raise (soleus raise) demonstrated on the 3D figure3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or boxSeated calf raise (machine) demonstrated on the 3D figure3D demoSeated calf raise (machine)Beginner · Strength machineSeated one-leg calf raise with a dumbbell demonstrated on the 3D figure3D demoSeated one-leg calf raise with a dumbbellBeginner · A dumbbell + A bench or boxSkipping demonstrated on the 3D figure3D demoSkippingBeginner · No equipmentSlow calf raise demonstrated on the 3D figure3D demoSlow calf raiseBeginner · A wallStanding calf raise with a band demonstrated on the 3D figure3D demoStanding calf raise with a bandBeginner · A bandTandem stance and heel-to-toe walk demonstrated on the 3D figure3D demoTandem stance and heel-to-toe walkBeginner · A wallTowel toe curl demonstrated on the 3D figure3D demoTowel toe curlBeginner · Other / check instructions + A bench or box

Intermediate calf exercises 17

Calf press on the leg press demonstrated on the 3D figure3D demoCalf press on the leg pressIntermediate · Strength machineDonkey calf raise demonstrated on the 3D figure3D demoDonkey calf raiseIntermediate · Other / check instructionsEccentric heel drop demonstrated on the 3D figure3D demoEccentric heel dropIntermediate · A stepForward cone hops demonstrated on the 3D figure3D demoForward cone hopsIntermediate · Other / check instructionsLateral cone hops demonstrated on the 3D figure3D demoLateral cone hopsIntermediate · Other / check instructionsPogo hops demonstrated on the 3D figure3D demoPogo hopsIntermediate · No equipmentRocking standing calf raise demonstrated on the 3D figure3D demoRocking standing calf raiseIntermediate · A barbellRucking (loaded walking) demonstrated on the 3D figure3D demoRucking (loaded walking)Intermediate · Something with weightSingle-leg calf raise from a step demonstrated on the 3D figure3D demoSingle-leg calf raise from a stepIntermediate · A step + A wallSmith machine calf raise demonstrated on the 3D figure3D demoSmith machine calf raiseIntermediate · Strength machine + Weight platesStanding barbell calf raise demonstrated on the 3D figure3D demoStanding barbell calf raiseIntermediate · A barbellStanding calf raise (machine) demonstrated on the 3D figure3D demoStanding calf raise (machine)Intermediate · Strength machine

Advanced calf exercises 11

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 cone hops demonstrated on the 3D figure3D demoSingle-leg cone hopsAdvanced · Other / check instructionsSingle-leg lateral hop demonstrated on the 3D figure3D demoSingle-leg lateral hopAdvanced · Other / check instructionsSingle-leg pogo hops demonstrated on the 3D figure3D demoSingle-leg pogo hopsAdvanced · No equipment

Also works the calves

These train it as a secondary muscle.

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Questions people ask

What are good calf exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Band ankle eversion, Jumping jack. There are 16 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do calf exercises at home without equipment?

Yes. 18 of the 44 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.