Guides › Calves

1. #1 for calves

   Standing calf raise

   HomeBeginner3 × 15–20

   Equipment: Step edge

   1. Balls of the feet on a step
   2. Rise high, pause
   3. Drop the heels below the step

   Common mistake: Bouncing quickly.

2. #2 for calves

   Single-leg calf raise

   HomeIntermediate3 × 10–15 / leg

   Equipment: Step edge

   1. One foot on the step edge, hold for balance
   2. Rise as high as you can
   3. Lower slowly into a deep stretch

   Common mistake: Bending the knee to help.

3. #3 for calves

   Seated calf raise

   GymBeginner3 × 12–15

   Equipment: Seated calf machine

   1. Pad on the lower thighs
   2. Full stretch at the bottom
   3. Pause at the top

   Common mistake: Half reps.

4. #4 for calves

   Donkey calf raise

   GymIntermediate3 × 12–15

   Equipment: Step, something to lean on

   1. Hinge forward with your hands on a support, toes on a step
   2. Rise as high as you can
   3. Lower deep into the stretch

   Common mistake: Rushing the reps.

5. #5 for calves

   Leg press calf press

   GymBeginner3 × 15

   Equipment: Leg press machine

   1. Balls of the feet on the bottom edge of the platform
   2. Push through the toes, legs nearly straight
   3. Let the heels come back for a stretch

   Common mistake: Bending the knees.

6. #6 for calves

   Skipping rope

   HomeBeginner5 × 1 min

   Equipment: Skipping rope

   1. Small hops on the balls of the feet
   2. Turn the rope with the wrists
   3. Stay relaxed

   Common mistake: Jumping too high.

7. #7 for calves

   Farmer's walk on toes

   Home + GymIntermediate3 × 30 m

   Equipment: Dumbbells

   1. Rise onto your toes holding dumbbells
   2. Walk with short steps, heels high
   3. Stay tall

   Common mistake: Letting the heels drop.

8. #8 for calves

   Tibialis raise

   HomeBeginner3 × 15–20

   Equipment: Wall

   1. Lean your back against a wall, heels forward
   2. Lift your toes up toward your shins
   3. Lower slowly

   Common mistake: Bending the hips.