The Best Calf Exercises For Muscle Building

Calf training is often over looked however if you want proper leg development then you need to start training them.

The calf muscle lies on the back of the lower leg, and is comprised of two muscles, the gastrocnemius and soleus. The primary function of the calf muscles is flexion of the foot, for example when you stand on tip toes


The calf muscles are connected to the foot by the Achilles tendon, the largest tendon in the body.

Calf Raises

1) Start position: Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. Lean into the ball for support.

2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)

3) Lower heels and repeat.

4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.

The above example shows calf raises with a stability ball and a set of dumbbells. There are many variations of this exercise using steps and all sorts. For a greater stretch with these calf exercises it is a good idea to have your toes slightly raises by standing on a step of similar.

The picture on the right shows calf raises performed using the stairs. This is a great way of getting that extra stretch. Add weight to really blast those calf muscles.

For more calf exercises then click back onto the exercise section for a selection of dumbbell and machine exercises for the shoulders.

Machine calf raises

1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight.


2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward.


3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)


4) Lower heels and repeat.


5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly.

Seated calf raises

1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate.


2. Raise your heels up towards the ceiling and release the safety stop.


3. Start movement by lowering your heels towards the floor to the fullest range of motion. Flex your calves and push the balls of your feet into the foot plate and raise your heels up towards the ceiling.


4. Repeat for the prescribed number of repetitions.