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Strength at home

Calf workout: straight-knee and bent-knee raises with a step

Calf raises with a straight knee grew the big calf muscle in a 12-week trial and seated raises didn't, so this session does both. Every rep goes down into the stretch below the step, where growth was greatest in an 8-week trial. Twice a week gives about 12 hard calf sets a week, the dose that beat 6 in a trial of 61 women. The trials were small, and the sets and reps are our starting point.

25 minIntermediate7 movesA wall · A step · A dumbbell · A bench or boxCalves · Shins
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Ankle CARs (controlled articular rotations)5 slow circles each way, each ankle
    Beginner · Calves, Shins · 3D demoSitting, or holding a supportEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  2. Slow calf raise15
    Beginner · Calves · 3D demoBoth feet on the floor, easyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Straight knee

3 rounds · Rest 60 to 90 s

  1. Single-leg calf raise from a step12 to 20 each leg
    Intermediate · Calves · 3D demoFace the step, a hand on a rail. Heel down into a comfortable stretch, pause, then all the way up, about 2 seconds each way. Add a dumbbell in your free hand once 20 are easy. Gym: the standing calf machine or Smith machineEasier: Slow calf raiseHarder: Single-leg pogo hops

Bent knee

3 rounds · Rest 60 s

  1. Seated one-leg calf raise with a dumbbell12 to 20 each leg
    Beginner · Calves · 3D demoBall of the foot on a block or thick book, a padded dumbbell on that knee. Or both feet with a loaded backpack on your thighs. Gym: the seated calf machineEasier: Seated bent-knee calf raise (soleus raise)Harder: Slow calf raise

Front of the shin (optional)

  1. Tibialis raise1 to 2 sets of 15 to 20
    Beginner · Shins · 3D demoBack against a wall; lift the fronts of both feetHarder: Single-leg tibialis raise

Cool-down

  1. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoBack knee straight, heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch30 s each leg
    Beginner · Calves · 3D demoBack knee bent, heel downEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • Twice a week, two or three days apart. The last set of each move can end 0 to 2 reps short of failure; stop the others 1 to 3 short.
  • When you can't rise all the way, finish the set with a few half reps from the bottom: the stretched half grew the calves most in a trial.
  • No step? Do them on the floor: you'll lose the stretch, so add reps or a weight.
  • Achilles or heel pain: keep it at 5 out of 10 or less and settled by the next morning, and with pain where the tendon meets the heel, stay on flat ground, as our Achilles guide says. A sudden snap at the back of the heel needs a same-day check.
  • Ball-of-foot pain or big toe arthritis: stop short of full tiptoe.
  • Calves can be slow: give it 8 to 12 weeks before judging, and count your single-leg raises every 4 weeks.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the calf workout: straight-knee and bent-knee raises with a step take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A step, A dumbbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.