Calf exercises

Also called Gastrocnemius and soleus

Calf exercises for the gastrocnemius and soleus, from standing to seated calf raises, with simple steps for home or the gym.

2 exercises that target this muscle

Front

Back

Calves

Showing 5 of 5 exercises

Standing Calf RaiseA standing calf raise lifts your heels to rise onto your toes, working both calf muscles with no equipment.No equipmentBeginner
Seated Calf RaiseA seated calf raise lifts your heels with your knees bent and a weight on your thighs, which shifts more of the work onto the soleus, the deeper calf muscle.DumbbellsBeginner

Other exercises that also work this muscle

What do the calf muscles do?

The calf has two main muscles. The gastrocnemius is the larger one you can see, and the soleus lies underneath it. Both point the foot downwards, which pushes you forward with every step and lifts you onto your toes.

How do you train your calves?

Calf raises train both muscles. Straight-knee raises favour the gastrocnemius, and bent-knee raises, like the seated version, shift more of the work onto the soleus. A slow lowering and a full stretch at the bottom make each rep count.

Exercises for other muscles

Back to the muscle map

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