Best Exercises For A Mind-Blowing Calves Workout

Some folks are born with shapely calves, while others have a hard time building muscle in their lower legs. However, if you’re only throwing in a few sets every now and then — or skipping your calves workout altogether — you can’t expect to get results. 

A set of nicely developed calves can balance your physique and make your legs look bigger overall. 

Although calf development depends largely on genetics, your workouts have a lot to do with it as well. This muscle group needs a little bit of everything to grow — high reps, low reps, heavy weights, and light weights.

Squats and other compound movements engage your calves to some extent, but you need more than that to gain size and strength. 

Let’s face it: this small muscle group is resistant to growth. You’re using your calves every time you walk, run, jump, or climb the stairs. Yet, calf development is much slower and less noticeable than that of other muscles. 

If this is your weakest area, consider training it four or five times a week. But first, make sure you know a thing or two about calf muscle anatomy. This will allow you to hit these muscles from all angles and make progress. 

Ready to get started? Today we’ll show you how to get bigger calves by training them in line with their anatomy. Our team will share the best calf exercises along with step-by-step instructions and training tips. 

Let’s get into it! 

Calf Muscle Anatomy 101

The calf consists of two muscles on the back of your lower leg, namely the soleus and the gastrocnemius, or gastroc. Both muscles attach to your heel via the Achilles tendon. 

The soleus is long and flat, with a high number of slow-twitch muscle fibers (about 64 to 100%). This means it’s resistant to fatigue and responds best to endurance exercise. It lies underneath the gastrocnemius and plays a key role in walking, running, and other everyday activities. 

This small muscle also prevents your body from falling forward and helps maintain your posture. Without it, you wouldn’t be able to flex your foot. 

The gastrocnemius contains 34 to 84% slow-twitch fibers and can be activated through resistance training and explosive movements, such as jumping and sprinting. It makes up the bulk of your calf and has the role to push your foot downward. 

This muscle also contributes to knee flexion and generates the force needed for walking, running, and other activities involving the legs. 

Since the calf muscles are predominantly slow-twitch, they respond best to moderate and high reps. However, they vary in composition from person to person, so you’ll need to experiment in the gym to find out what works in your case. 

Both muscles are equally important when it comes to building massive calves, but each requires a slightly different approach. Here are some tips to help you out. 

Get Bigger Calves with These Training Tips 

First thing first, there’s no such thing as an ideal calves workout. 

Your results depend on the composition of your calf muscles, as well as on genetics. But the ratio between your slow-twitch muscle fibers and fast-twitch fibers can be modified through exercise, states the National Academy of Sports Medicine.

One way to maximize your calves workout is to prioritize these muscles in your training routine. 

Simply put, start your leg workout with calf exercises. This will allow you to put in more effort and hit the calves from every angle. 

Next, consider these training tips: 

Up the Rep Range 

If you typically perform 10 to 15 reps per set, aim for a higher rep range. Since you’ll be using lighter weights, you can fully contract these muscles and get killer pumps. Consider doing two calf workouts per week — a heavy one and a lighter one — to activate more muscle fibers. 

Bodybuilding legend Arnold Schwarzenegger, for example, performed four to six sets of 10 to 20 reps when training his calves. 

In an interview for Muscle & Fitness, he said that what matters most is to take each rep through a complete range of motion while using the heaviest load possible. 

Hold and Squeeze 

Arnold recommends squeezing the calf muscles for three to four counts at the top of the movement to achieve peak contraction. Finish each set with short, quick reps to reach muscle failure. 

Don’t be afraid to mix things up. 

Add drop sets, supersets, pyramid sets, and other lifting techniques to your workout to shock these muscles into growth. Take your shoes off and go barefoot — like Arnold did — for a more intense contraction. 

Train Them Often 

There’s nothing wrong about training your calves more often. After all, you’re using these muscles every day, so they can withstand a lot of effort. If this is your weakest body part, work your calves daily or every other day for up to one month and then resume your normal routine. 

World-renowned strength and conditioning specialist Jason Ferruggia has a slightly different approach. 

He recommends starting with four sets twice per week and working your way up to 12 sets, two times a week, for about six months. Decrease the number of sets every two or three months or so and then start all over.

Hit Both Calf Muscles

As discussed earlier, the soleus and the gastrocnemius are equally important. 

The best way to hit the gastrocnemius is to train your calves from a standing position. We’re talking about leg press calf raise, standing calf raises, and other similar exercises. 

To better activate and isolate the soleus, add seated calf raises to your routine. This small muscle responds best to calf exercises that require keeping your knees bent.

Don’t Sacrifice Form for Volume

Arnold recommends using the heaviest weight possible but only as long as you can achieve full ROM and maintain proper form. 

Calf training requires a high number of reps. Therefore, make sure you’re not using more weight than you can handle. This mistake can affect your form and put intense stress on your Achilles tendon, which may lead to injuries. 

If you feel pain in the arch of your foot or feel the need to bend your knees when performing standing calf raises, then it’s time to reduce the load. Achilles tendon rupture is one of the most common injuries among recreational athletes and may cause debilitating pain. 

Train the Tibialis Anterior Muscle

The tibialis anterior is the primary foot dorsiflexor. This small muscle runs down the lateral side of the tibia and tends to be underactive in most people. 

Ferruggia stresses the importance of training the tibialis anterior to prevent muscle imbalances in the lower leg and maximize calf development. 

Simply place a dumbbell between your feet, hang them off the end of a bench or sturdy chair, and flex them up. Perform 10 to 20 reps per set, twice a week.

Best Exercises for Your Calves Workout

Now that you know how to structure your calf workout, we’ll show you how to train this stubborn muscle group. Below are the best calf exercises along with step-by-step instructions and tips. 

Donkey Calf Raises

The donkey calf raise was one of Arnold’s favorite exercises for building massive calves. Most gyms nowadays no longer have donkey calf raise machines, but there are other ways to perform this movement. 

This old-school exercise is ideal for at-home workouts. All you need is a small wooden block or a stepper and a sturdy chair or something to rest your hands on. 

Here’s how to do it right: 

1. Place a small block in front of a weight bench or something stable, like a couch
2. Step on the block, with the balls of your feet on the outer edge. 
3. Bend over and place your forearms on the bench. Maintain a neutral spine. 
4. Raise your heels with a slow, controlled movement and pause at the top. 
5. Squeeze your calves for a few seconds and then slowly return to the starting position. Repeat. 

Perform this calf exercise with one leg at a time to make it more challenging. Keep the other leg in the air, with your knee bent. Another option is to wear a weighted dip belt. 

ExRx suggests a more advanced variation of the donkey calf raise. The movement pattern is similar to the one described above, but you have to use the Smith machine and place the bar over a padded board on your back. 

Standing Calf Raise

The standing calf raise, a classic bodybuilding exercise, allows you to fully activate your gastrocs. 

Depending on what equipment you have available, you may use a calf raise machine, a smith machine, a barbell, dumbbells, or cables and train one or both legs at a time. 

Follow the steps to perform the standing calf raise with a barbell: 

1. Stand in front of a power rack and set the barbell at upper chest height. 
2. Step on a block or weight plate. Place the balls of your feet on the edge. 
3. Lift your heels, squeeze the calf muscles, and pause for a few seconds. 
4. Lower your heels back in a controlled fashion. Repeat. 

If you prefer to use dumbbells, hold one in each hand and step on the block. Execute the movement as described above. 

This exercise can also be performed at a cable machine. The difference is that you’ll wear a dip belt with a cable attached to it.

Seated Calf Raise

This isolation movement is particularly effective for the soleus because of the knee position. It’s typically performed at a seated calf raise machine, but you may also use a barbell or safety bar. 

If you’re planning to use the calf raise machine, follow these steps:

1. Place the pad on top of your knees. Make sure you can fully extend the calf muscles. 
2. Place the balls of your feet on the platform and release the hand lever. 
3. Raise your heels until your ankles are fully extended. 
4. Pause and squeeze your calves. 
5. Slowly return to the starting position and repeat. 

Refrain from loading the machine with a ton of weight. Start with one plate so that you can complete at least 15 reps with perfect form. Keep the reps slow and controlled. 

You can also perform this exercise in a power rack or on the Smith machine. If you prefer this option, place the balls of your feet on a stepper or block and position the barbell on top of your knees. Follow the steps listed above.

Leg Press Machine Calf Raises

A great way to fully activate your gastrocs is to perform calf raises at the leg press machine. This exercise is relatively easy to perform — just make sure you’re not using too much weight. 

1. Sit in a leg press machine. Place the balls of your balls on the bottom of the plate. 
2. Release the hand lever and use your toes to press the weight up. 
3. Squeeze your calf muscles and pause at the top of the movement. 
4. Return to the start position and perform the next rep. 

As you progress, try to perform this movement with one leg at a time. Use different stances so you can hit your calves from all angles.

Train for Bigger Calf Muscles

Any of the calf exercises listed above can be performed in more than one way. By keeping your workouts varied, you’ll prevent plateaus and force those stubborn muscles to grow. 

As a rule of thumb, make sure you always get a full range of motion. Raise your heels until your ankles are fully extended. If you do it right, you should feel the burn. 

For faster gains, incorporate supersets, giant sets, pre-exhaust sets, and drop sets into your routine. Fuel your body with a quality pre-workout to get the energy needed for intense training. 

Measure your calves every five or week weeks. If you’re not getting results, your diet might be the culprit. Our Size & Strength Stack can make a world of difference, but you still need to dial in your macros and eat for your goals. 

What does your calves workout look like? Are there any calf exercises you find particularly effective? Share your thoughts below!