Calf Exercises

The calf muscles are the second most dense muscle (the heart being number one) in the human body and must be worked aggressively to achieve significant gains. In addition, since the calf muscles are so dense, the level of pain during the exercising of them is high as well.

One benefit of having calves that are well-conditioned is that many of the daily activities like, walking, grocery shopping, and cleaning the house can all be performed more easily when the calves are fit, flexible, and have a high level of endurance.

There are a variety of different calf exercises that can be performed. Below, we have divided the calf exercises by exercise type for ease in browsing. Once you have chosen the calf exercise type to perform you can then view all of the calf exercises under that exercise type. Each specific calf exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Body Weight Exercises

Single Leg Calf Raises

This exercise is fairly easy to perform and targets the calf muscles. This exercise requires a flat surface that is approximately six inches above the ground. Recommended frequency: perform this exercise one to five times per week.

Stretching Exercises

Calf Stretch

This exercise focuses on stretching the calf muscles, one at a time. This exercise is easy to perform and can be completed without the use of equipment. Recommended frequency: this exercise can be performed daily.

Hands Down Calf Stretch

This exercise is intended to individually stretch each calf muscle, one at a time. This exercise requires no equipment and is easy to perform. Recommended frequency: this exercise can be performed daily.

Standing Calf Stretch

This exercise stretches one calf at a time and is easy to perform. This exercise requires a sturdy structural wall to provide support when performing the exercise. Recommended frequency: this exercise can be performed daily.

Weight Training Exercises

Barbell Calf Raises

This exercise works the calf muscles and is moderately easy to perform. This exercise utilizes a barbell when performed. Recommended frequency: perform this exercise one to five times per week.

Barbell Seated Calf Raises

This exercise is similar to the seated calf raises and is fairly easy to perform. This exercise requires flat bench and a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Donkey Calf Raises

This exercise is fairly easy to perform and targets the calf muscles. This exercise requires the use of an elevated platform and a training partner to perform. Recommended frequency: perform this exercise one to five times per week.

Dumbbell Calf Raises

This exercise is fairly easy to perform and centers of working the calf muscles. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise one to five times per week.

Dumbbell Single Leg Calf Raises

This exercise is moderately easy to perform and targets one calf muscle at a time. This exercise requires a stable object for balance and a dumbbell to perform. Recommended frequency: perform this exercise one to five times per week.

Hack Machine Calf Raises

This exercise targets the calf muscles and is moderately easy to perform. This exercise requires a hack squat machine to perform. Recommended frequency: perform this exercise one to two times per week.

Leg Press Machine Calf Press

This exercise is moderately easy to perform and targets the calf muscles. This exercise requires the use of a leg press machine to perform. Recommended frequency: perform this exercise one to three times per week.

Rocking Barbell Calf Raises

This exercise targets the calf muscles and is moderately easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to five times per week.

Seated Calf Raises

This exercise is moderately easy to perform and works the calf muscles. This exercise is performed using a seated calf machine. Recommended frequency: perform this exercise one to two times per week.

Seated Single Leg Calf Raises

This exercise works the calf muscles, one calf at a time, and is easy to perform. This exercise requires the use of a flat bench and a dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Calf Raises

This exercise is fairly easy to perform and focuses on the calf muscles. this exercise is performed with the use of a platform that is 6 to 12 inches above the ground. Recommended frequency: perform this exercise one to five times per week.

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