Calf Exercises: See Pictures & Descriptions of Effective Calves Exercises

Train your Calves with a variety of effective Calf Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Calf exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Calf Workouts & Training Tips.

Dumbbell Standing Heel Raise

- Stand with weights in hands.
- Feet placed shoulder distance apart.
- Raise up on balls of feet.
- Return to start position and repeat.

Dumbbell Forward Bent Lunge

- Hold weights in hands at shoulders.
- Step forward in a lunge fashion and bend slightly at waist.
- Return to starting position and step forward with other leg.
- Repeat.
- Keep Low back straight

Dumbbell Single Heel Raise

- Stand with feet shoulder distance apart.
- Hold weights in hands.
- Bend knee of one leg.
- Lift up on ball of foot.
- Return to start position and repeat.
- Repeat sets with other leg.

Dumbbell Step Down

- Hold weights in hands.
- Stand on step with both feet.
- Step down slowly, leading with uninvolved leg.
- Step up backwards, leading with uninvolved leg.
- Repeat.

Dumbbell Step Touch

- Hold weight in hand.
- Place involved leg on step.
- Step up, lifting uninvolved leg off floor.
- Lower uninvolved foot toward floor but do not touch floor.
- Step up again and continue.

Dumbbell Step Up

- Hold weights in hands.
- Stand with involved leg up on step.
- Shift weight over knee.
- Step up slowly.
- Step down backwards, leading with involved leg.
- Repeat.
- Do not push off with trailing foot. To do this keep ball of foot raised while stepping up.

Heel Lift Machine

- Sit at calf strengthening machine, feet flat on floor.
- Place pad on top of knees.
- Lift heels off of floor.
- Return to start position and repeat.

Heel Raises on Slide Board

- Set level of slide board.
- Place balls of feet on foot platform.
- Lift up on balls of feet.
- Return to start position and repeat.

Incline Slide Single Heel Raise

- Lie on back with ball of foot of involved leg on toe bar, with other leg on slide as shown.
- Push upward.
- Return and repeat.

Sled Push

- Stand in front of weight sled.
- Place both hands on handles.
- Keep back straight, tighten abdominal muscles and slowly push sled.

Treadmill Backward Walking

- Stand on side of Treadmill.
- Start belt of Treadmill.
- Step onto belt backwards and begin walking backwards.

Weighted Seated Heel Lift

- Sit on bench or chair, feet flat on floor.
- Place a disc weight on top of knees.
- Lift heels off of floor.
- Return to start position and repeat.

See Calf Workouts & Training Tips

 

Major Calf Muscles

Gastrocnemius

Names:
Calf

Heads:
Medial Head
Lateral Head

Origin:
Femur
- Medial Condyle (Posterior)
- Lateral Condyle (Posterior)

Insertion:
Calcaneous
- Achilles Tendon

Related Muscles:
Soleus

Soleus

Names:
Calf

Heads:
Soleus

Origin:
Tibia (Upper Posterior)
Fibula (Upper Posterior)

Insertion:
Calcaneous
- Achilles Tendon

Related Muscles:
Gastrocnemius

Movement/Joint Articulations

Plantar Flexion: Extension of the ankle resulting in the forefoot moving away from the body.

Knee Flexion: Bending the joint resulting in a decrease of angle; moving the lower leg toward the back of the thigh.

See Calf Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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