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<!DOCTYPE html><html lang="en-US"><head><meta charset="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><link rel="canonical" href="https://www.menshealth.com/fitness/a25742902/best-calf-workouts/"/><meta name="X-UA-Compatible" http-equiv="X-UA-Compatible" content="IE=edge,chrom=1"/><meta name="msapplication-tap-highlight" content="no"/><title>How to Train for Stronger Calf Muscles - How to Get Bigger Calves</title><meta name="title" content="How to Train for Stronger Calf Muscles - How to Get Bigger Calves"/><meta name="description" content="The finishing touch on a jacked physique is a strong pair of powerful calf muscles. This workout will get you exactly that. 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But some people just develop a monster set of calves while some people can train their calves daily for their whole lives, chasing calf glory. Either way, you want a big, muscular set of calves, because they’re"/><meta name="sailthru.tags" content="fitness,Fitness,fitness-goal-quiz,Fitness Goal Quiz,Men's Health-US"/><meta name="sailthru.date" content="2019-01-07 14:59:00"/><meta name="sailthru.socialtitle" content="The Ultimate Calf Training Guide"/><meta name="sailthru.contenttype" content="standard-article"/><meta id="m1" name="m1" itemprop="cssSelector " content=".content-hed"/><meta id="m2" name="m2" itemprop="cssSelector" content=".content-dek p"/><link href="/" itemscope itemtype="http://schema.org/SpeakableSpecification" itemref="m1 m2"/><meta name="next-head-count" content="46"/><script id="settings" 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But some people just develop a monster set of calves while some people can train their calves daily for their whole lives, chasing calf glory. Either way, you want a big, muscular set of calves, because they’re the leg muscles that separate the smart lifters from everyone else. Don’t have calves? You may be the punchline of the next “skipped-leg-day” meme. Get them by training smartly. Working your calves, just like your biceps, is a matter of understanding the anatomy that’s involved. Here’s what you need to know. A Calf Muscle Anatomy LessonThe calf muscle you see is actually two muscles: the gastrocnemius and the soleus. The soleus is the larger muscle, and it lies just beneath the gastrocnemius. The gastroc (you didn’t think we’d write the whole thing out for this entire story, did you?), however, is the muscle most people think of when you say “calf.” It’s the ball of muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee. Both muscles require different weight room approaches. To hit the soleus, you’ll want to do standing movements that attack your calves, because the soleus attaches below the knee. The gastroc, meanwhile, attaches above the knee. A bent-leg movement for the calves, such as a seated calf raise, will prioritize the soleus, because it will be at full tension while the gastroc will be lax. Thing is, the soleus lies under the gastroc. If you want massive, shapely calves, you’ll need to train the gastroc. Ever see those people hammering away at seated calf raises and nothing else? That’s why they often don’t have jacked calves; they’re not hitting the gastroc. Calves Take Time (and Time Under Tension)Your calves are composed primarily of slow-twitch muscle fibers, which are generally more fitting for long, endurance activity. The thrive in duration but fall short on power. That makes sense, especially since you walk and stand often throughout the day. You rely on your calves for support. Too many people try to train calves by bouncing weight on top of their knees during seated calf raises. That won’t get results. Train calves with slower reps, more volume, and long duration. You can also train your calves frequently. Remember: You’re walking and standing every day.All of this means you should approach calf training differently than you approach other bodyparts. You can train them with very high reps, because they essentially deal with high reps over the course of your day. You can also train them more frequently than, say, your chest. Your pecs may not be meant to shoulder a heavy weight every day, but your calves? They keep you standing up on more than Tuesdays and Fridays, so aim to train them at least three days a week.Concentration with each rep is also key. Aim for a two-second pause on each rep to insure a quality contraction. The Calf Attack WorkoutDirections: Do this workout three times a week, focusing on form. In-to-Out Standing Calf RaisePushing on different points on the balls of your feet (metatarsal) can have different emphasis on the calves. Pressure towards the inside of the foot adds more interior pressure on the calves while pressure towards the outside of the foot adds more exterior pressure. In-and-out calf raises insure you hit both portions of your calves equally.To do them, stand with straight legs on a raised surface, so your heels are off the ground. Grip something in front of you for support. Sink your heels down until you feel a full stretch in the calves. Press the balls of your feet into the ground, elevating your heels as high off the ground as possible. Do 10 reps like this, making sure your toes face each other. Then do another 10 reps, focusing on keeping your feet fully straight, toes pointed in front of you. Finish with 10 more reps, this time with your heels pointing toward each other. Do 2 sets. Cliffhanger StairsCalf training doesn’t need to be all calf raises. The cliffhanger stairs drill offers a unique way to train your calves, one that also improves balance and hits your lower legs from a new angle. This drill trains your lower legs in a real-world way, too, teaching them to control your bodyweight. To do these, find a staircase. Simply walk up the stairs, never letting your heels touch the ground. The balls of your feet should be the only parts of your body in contact with the ground. Use a railing for balance if needed, but don’t let your arms hold your weight. Walk up and down the stairs in this fashion for 60 seconds. Do 5 rounds like this, resting 30 seconds in between each. Seated Calf RaiseSoleus development is important for big calves, and to do this, you’ll want to do the move you see most guys doing in the gym. No move isolates the soleus quite like the seated calf raise. To do one, hop into the seated calf raise machine at your gym. Sit into the machine, with the balls of your feet on the raised surface, and allow your heels to as far down as needed to feel a full stretch in the back of your lower leg. With the weight resting on top of your knee, press into the ground until your heels are elevated as far as possible from the floor. Pause at the top for 1 second, then slowly return down to the starting position. 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0;line-height:1.4;}.css-i7117i span{display:block;margin-top:1rem;}.css-lqx6q4{padding-top:0.9375rem;line-height:2;}.css-r7fsoq{padding:0.625rem 0.625rem 0.625rem 0;-webkit-text-decoration:none;text-decoration:none;padding-right:1.25rem;}@media (any-hover: hover){.css-r7fsoq{-webkit-transition:color 0.3s ease-in-out;transition:color 0.3s ease-in-out;}.css-r7fsoq:hover{-webkit-text-decoration:underline;text-decoration:underline;}}.css-5tjtfu{display:inline-block;margin:1.875rem 0.9375rem 1.25rem 0;}.css-1w3f6pu{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s 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48rem){.css-v86xmh{text-align:center;}}.css-v86xmh:hover{background-color:#D4D4D4;color:#000;}.css-1wohilq{position:fixed;bottom:0;width:100%;z-index:10000000;background-color:#E5E5E5;color:#000000;text-align:center;}@media(min-width: 61.25rem){.css-1wohilq{display:none;}}.css-6bu6ey{min-width:18.75rem;text-align:center;z-index:2000000;position:relative;}.css-1o9hvj{visibility:hidden;position:absolute;right:0.625rem;bottom:auto;top:-0.7rem;padding:0rem;margin:0rem;-webkit-text-decoration:none;text-decoration:none;z-index:2000000;box-sizing:content-box;width:1.4rem;height:1.4rem;border:2px solid white;border-radius:1em;color:#000000;text-overflow:clip;cursor:pointer;background-color:#000000;box-shadow:1px 1px 4px 0 rgba(0,0,0,0.2);}.css-1o9hvj::before{display:inline-block;box-sizing:content-box;width:0.75rem;height:0.1rem;position:absolute;content:"";border:none;color:#000000;text-overflow:clip;background-color:#ffffff;text-shadow:none;inset:0;margin:auto;-webkit-transform:rotateZ(45deg);-moz-transform:rotateZ(45deg);-ms-transform:rotateZ(45deg);transform:rotateZ(45deg);}.css-1o9hvj::after{display:inline-block;box-sizing:content-box;width:0.75rem;height:0.1rem;position:absolute;content:"";border:none;color:#000000;text-overflow:clip;background-color:#ffffff;text-shadow:none;inset:0;margin:auto;-webkit-transform:rotateZ(-45deg);-moz-transform:rotateZ(-45deg);-ms-transform:rotateZ(-45deg);transform:rotateZ(-45deg);}</style></head><body><template id="page-settings" data-nav-height="112"></template><div id="__next"><section data-lazy-id="P0-4"><nav id="sidepanel" role="dialog" aria-modal="true" class="new-sidepanel-menu hidden css-16ximrz e13srmb716"><div data-focus-lock-disabled="disabled"><a 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data-theme-key="base-link" itemprop="item" href="/fitness/a25742902/best-calf-workouts/" data-vars-ga-ux-element="Breadcrumbs" data-vars-ga-call-to-action="How to Train for Bigger, Better Calf Muscles" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25742902/best-calf-workouts/" class="e3morl60 css-1c3wnn1 e1c1bym14"><span itemprop="name">How to Train for Bigger, Better Calf Muscles</span></a><meta itemprop="position" content="3"/></li></ol></nav><h1 class="css-1fe3l3x e1f1sunr8"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>How to Train for Bigger, Better Calf Muscles<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>Confused about how to build your calves? Just follow this guide. </p></div><div class="css-p2y9j3 e1f1sunr5"><address class="css-dvqx6i e1v8cotw2"><span data-theme-key="by-line-name" class="css-1nw0kbq e1v8cotw1">By <a data-theme-key="popover-trigger" title="David Otey, C.S.C.S." alt href="/author/221416/david-otey/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">David Otey, C.S.C.S.</a></span><time class="css-1rh34jw e1f1sunr4">Published: Jan 07, 2019 9:59 AM EST</time></address></div><div class="no-print css-17mvcka e1f1sunr11"><div data-journey-blur="true" class="content-header-actions css-18jz25a e1f1sunr10"><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" data-vars-ga-recipe-button-state="recipe_save" class="contentSaveButton css-c5i658 e12nq69g1"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523ffffff" loading="lazy" data-testid="base-image" height="24" width="24" alt="bookmarks" class="eah8dyz1 css-rvut74"/>Save Article</button></div></div></div></div></section></header><div data-journey-hide="true" class="css-k008qs et2g3wt0"><div class="standard-container content-container article-container css-1q1kaac et2g3wt3"><div class="content-lead css-1f8o566 et2g3wt5"><div data-journey-blur="true" class="content-lead-image css-sm2oir e17huqc62"><div class="css-st57lt e17huqc61"><picture class="css-1oxikel e1i0vlu30"><source srcset="https://hips.hearstapps.com/hmg-prod/images/legs-calf-exercise-royalty-free-image-538745719-1546873008.jpg?resize=1200:*" media="(min-width: 73.75rem)"/><source srcset="https://hips.hearstapps.com/hmg-prod/images/legs-calf-exercise-royalty-free-image-538745719-1546873008.jpg?resize=1024:*" media="(min-width: 64rem)"/><source srcset="https://hips.hearstapps.com/hmg-prod/images/legs-calf-exercise-royalty-free-image-538745719-1546873008.jpg?resize=980:*" media="(min-width: 48rem)"/><source srcset="https://hips.hearstapps.com/hmg-prod/images/legs-calf-exercise-royalty-free-image-538745719-1546873008.jpg?resize=640:*" media="(max-width: 48rem)"/><img src="https://hips.hearstapps.com/hmg-prod/images/legs-calf-exercise-royalty-free-image-538745719-1546873008.jpg?resize=640:*" alt="Legs Calf Exercise" title="Legs Calf Exercise" width="3864" height="2579" decoding="async" fetchPriority="high" sizes="100vw"/></picture></div><section data-lazy-id="P0-11"><figcaption data-theme-key="photo-credit-figcaption-lead-image" class="css-1k8xn74 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Ibrakovic</span><span class="css-1woygfs e1geg53v0">//</span><span class="css-1mzymzs e1geg53v1">Getty Images</span></figcaption></section></div></div><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-4oaay7 et2g3wt6"><p data-journey-content="true" data-node-id="0" class="css-1nd4gv7 emevuu60">Your calves should be your lower-body biceps, the show-and-go muscles for your legs. But some people just develop a monster set of calves while some people can train their calves daily for their whole lives, chasing calf glory. </p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">Either way, you want a big, muscular set of calves, because they’re the leg muscles that separate the smart lifters from everyone else. Don’t have calves? You may be the punchline of the next “skipped-leg-day” meme. </p><section data-embed="poll" data-lazy-id="P0-12" data-node-id="2" class="embed"></section><p data-journey-content="true" data-node-id="3" class="css-1nd4gv7 emevuu60">Get them by training smartly. Working your calves, just like your biceps, is a matter of understanding the anatomy that’s involved. Here’s what you need to know. </p><section data-embed="watch-next" data-lazy-id="P0-13" data-node-id="4" class="embed"></section><piano-content-gate data-embed="1" data-node-id="5"></piano-content-gate><h2 data-node-id="6" class="body-h3 css-15argfy emevuu60">A Calf Muscle Anatomy Lesson</h2><section data-embed="body-image" data-lazy-id="P0-14" data-node-id="7" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="Calf muscle, artwork" title="Calf muscle, artwork" loading="lazy" width="3620" height="4827" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/calf-muscle-artwork-royalty-free-illustration-173298995-1546872530.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/calf-muscle-artwork-royalty-free-illustration-173298995-1546872530.jpg?crop=1xw:1xh;center,top&resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/calf-muscle-artwork-royalty-free-illustration-173298995-1546872530.jpg?crop=1xw:1xh;center,top&resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/calf-muscle-artwork-royalty-free-illustration-173298995-1546872530.jpg?crop=1xw:1xh;center,top&resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">SCIEPRO</span><span class="css-1woygfs e1geg53v0">//</span><span class="css-1mzymzs e1geg53v1">Getty Images</span></figcaption><div data-element="caption" class="css-1hoc2b8 e1fodxfw1">A rendering of the gastrocnemius muscle.</div></div></div></div></section><p data-journey-content="true" data-node-id="8" class="body-text css-1nd4gv7 emevuu60">The calf muscle you see is actually two muscles: the gastrocnemius and the soleus. The soleus is the larger muscle, and it lies just beneath the gastrocnemius. The gastroc (you didn’t think we’d write the whole thing out for this entire story, did you?), however, is the muscle most people think of when you say “calf.” It’s the ball of muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee. </p><p data-journey-content="true" data-node-id="9" class="body-text css-1nd4gv7 emevuu60">Both muscles require different weight room approaches. To hit the soleus, you’ll want to do standing movements that attack your calves, because the soleus attaches below the knee. The gastroc, meanwhile, attaches above the knee. A bent-leg movement for the calves, such as a seated calf raise, will prioritize the soleus, because it will be at full tension while the gastroc will be lax. </p><p data-journey-content="true" data-node-id="10" class="css-1nd4gv7 emevuu60">Thing is, the soleus lies under the gastroc. If you want massive, shapely calves, you’ll need to train the gastroc. Ever see those people hammering away at seated calf raises and nothing else? That’s why they often don’t have jacked calves; they’re not hitting the gastroc. </p><h2 data-node-id="11" class="body-h3 css-15argfy emevuu60">Calves Take Time (and Time Under Tension)</h2><section data-embed="body-image" data-lazy-id="P0-15" data-node-id="12" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="Calf raises exercise." title="Calf raises exercise." loading="lazy" width="2125" height="1416" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/calf-raises-exercise-royalty-free-image-803023396-1546872648.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/calf-raises-exercise-royalty-free-image-803023396-1546872648.jpg?crop=1xw:1xh;center,top&resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/calf-raises-exercise-royalty-free-image-803023396-1546872648.jpg?crop=1xw:1xh;center,top&resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/calf-raises-exercise-royalty-free-image-803023396-1546872648.jpg?crop=1xw:1xh;center,top&resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">gilaxia</span><span class="css-1woygfs e1geg53v0">//</span><span class="css-1mzymzs e1geg53v1">Getty Images</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="13" class="body-text css-1nd4gv7 emevuu60">Your calves are composed primarily of slow-twitch muscle fibers, which are generally more fitting for long, endurance activity. The thrive in duration but fall short on power. That makes sense, especially since you walk and stand often throughout the day. You rely on your calves for support. </p><p data-journey-content="true" data-node-id="14" class="body-text css-1nd4gv7 emevuu60">Too many people try to train calves by bouncing weight on top of their knees during seated calf raises. That won’t get results. Train calves with slower reps, more volume, and long duration. You can also train your calves frequently. Remember: You’re walking and standing every day.</p><section data-embed="pullquote" data-lazy-id="P0-16" data-node-id="15" class="embed"><blockquote data-theme-key="pullquote" class="css-1eiql25 e1pe3zr91"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span><blockquote class="css-fdwto5 e1pe3zr90">Train calves with slower reps, more volume, and long duration.</blockquote><span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></blockquote></section><p data-journey-content="true" data-node-id="16" class="css-1nd4gv7 emevuu60">All of this means you should approach calf training differently than you approach other bodyparts. You can train them with very high reps, because they essentially deal with high reps over the course of your day. You can also train them more frequently than, say, your chest. Your pecs may not be meant to shoulder a heavy weight every day, but your calves? They keep you standing up on more than Tuesdays and Fridays, so aim to train them at least three days a week.</p><p data-journey-content="true" data-node-id="17" class="css-1nd4gv7 emevuu60">Concentration with each rep is also key. Aim for a two-second pause on each rep to insure a quality contraction. </p><h2 data-node-id="18" class="body-h3 css-15argfy emevuu60">The Calf Attack Workout</h2><p data-journey-content="true" data-node-id="19" class="css-1nd4gv7 emevuu60"><strong>Directions:</strong> Do this workout three times a week, focusing on form. </p><h2 data-node-id="20" class="body-h4 css-4py10e emevuu60">In-to-Out Standing Calf Raise</h2><section data-embed="youtube" data-lazy-id="P0-17" data-node-id="21" class="embed"><div data-embed="youtube"><section data-lazy-parent="P0-17" class="embed"><div data-embed="youtube" class="embed align-center css-10klw3m ekrjau21"><div class="css-nnemls ekrjau20"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/social/youtube.ce3e1ae.svg?primary=currentColor&id=link-out-embed" loading="lazy" data-testid="dynamic-svg-base" height="auto" width="auto" alt="youtube" class="css-1msakm2 ekrjau22"/><a target="_blank" rel="noreferrer noopener" data-theme-key="base-link" href="https://www.youtube.com/watch?v=fQiMiUHWubw" aria-label="View full post on Youtube" class="css-0 e1c1bym14">View full post on Youtube</a></div></div></section></div></section><p data-journey-content="true" data-node-id="22" class="css-1nd4gv7 emevuu60">Pushing on different points on the balls of your feet (metatarsal) can have different emphasis on the calves. Pressure towards the inside of the foot adds more interior pressure on the calves while pressure towards the outside of the foot adds more exterior pressure. In-and-out calf raises insure you hit both portions of your calves equally.</p><p data-journey-content="true" data-node-id="23" class="css-1nd4gv7 emevuu60">To do them, stand with straight legs on a raised surface, so your heels are off the ground. Grip something in front of you for support. Sink your heels down until you feel a full stretch in the calves. Press the balls of your feet into the ground, elevating your heels as high off the ground as possible. Do 10 reps like this, making sure your toes face each other. Then do another 10 reps, focusing on keeping your feet fully straight, toes pointed in front of you. Finish with 10 more reps, this time with your heels pointing toward each other. Do 2 sets. </p><h2 data-node-id="24" class="body-h4 css-4py10e emevuu60">Cliffhanger Stairs</h2><section data-embed="body-image" data-lazy-id="P0-18" data-node-id="25" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="Close up of legs stretching." title="Close up of legs stretching." loading="lazy" width="3865" height="2580" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/close-up-of-legs-stretching-royalty-free-image-851178214-1546872782.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/close-up-of-legs-stretching-royalty-free-image-851178214-1546872782.jpg?crop=1xw:1xh;center,top&resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/close-up-of-legs-stretching-royalty-free-image-851178214-1546872782.jpg?crop=1xw:1xh;center,top&resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/close-up-of-legs-stretching-royalty-free-image-851178214-1546872782.jpg?crop=1xw:1xh;center,top&resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">santypan</span><span class="css-1woygfs e1geg53v0">//</span><span class="css-1mzymzs e1geg53v1">Getty Images</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="26" class="body-text css-1nd4gv7 emevuu60">Calf training doesn’t need to be all calf raises. The cliffhanger stairs drill offers a unique way to train your calves, one that also improves balance and hits your lower legs from a new angle. This drill trains your lower legs in a real-world way, too, teaching them to control your bodyweight. </p><p data-journey-content="true" data-node-id="27" class="body-text css-1nd4gv7 emevuu60">To do these, find a staircase. Simply walk up the stairs, never letting your heels touch the ground. The balls of your feet should be the only parts of your body in contact with the ground. Use a railing for balance if needed, but don’t let your arms hold your weight. Walk up and down the stairs in this fashion for 60 seconds. Do 5 rounds like this, resting 30 seconds in between each. </p><h2 data-node-id="28" class="body-h4 css-4py10e emevuu60">Seated Calf Raise</h2><section data-embed="youtube" data-lazy-id="P0-19" data-node-id="29" class="embed"><div data-embed="youtube"><section data-lazy-parent="P0-19" class="embed"><div data-embed="youtube" class="embed align-center css-10klw3m ekrjau21"><div class="css-nnemls ekrjau20"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/social/youtube.ce3e1ae.svg?primary=currentColor&id=link-out-embed" loading="lazy" data-testid="dynamic-svg-base" height="auto" width="auto" alt="youtube" class="css-1msakm2 ekrjau22"/><a target="_blank" rel="noreferrer noopener" data-theme-key="base-link" href="https://www.youtube.com/watch?v=--NKtIuvghI" aria-label="View full post on Youtube" class="css-0 e1c1bym14">View full post on Youtube</a></div></div></section></div></section><p data-journey-content="true" data-node-id="30" class="css-1nd4gv7 emevuu60">Soleus development is important for big calves, and to do this, you’ll want to do the move you see most guys doing in the gym. No move isolates the soleus quite like the seated calf raise. To do one, hop into the seated calf raise machine at your gym. Sit into the machine, with the balls of your feet on the raised surface, and allow your heels to as far down as needed to feel a full stretch in the back of your lower leg. </p><p data-journey-content="true" data-node-id="31" class="css-1nd4gv7 emevuu60">With the weight resting on top of your knee, press into the ground until your heels are elevated as far as possible from the floor. Pause at the top for 1 second, then slowly return down to the starting position. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"watch-next","attribs":{},"type":"tag"},{"children":[],"name":"piano-content-gate","attribs":{"data-embed":1},"type":"tag"},{"children":[{"data":"A Calf Muscle Anatomy Lesson","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"bee79050-7963-4ad7-a609-fdc13e3c918f","mediaid":"048ee02b-d518-4ab4-8cb1-561b0b73ae72","align":"center","size":"medium","share":"false","caption":"A rendering of the gastrocnemius muscle.","expand":"","crop":"original","first":true},"type":"tag","response":{"captionDom":{"children":[{"data":"A rendering of the gastrocnemius muscle.","type":"text"}],"type":"root"}}},{"children":[{"data":"The calf muscle you see is actually two muscles: the gastrocnemius and the soleus. The soleus is the larger muscle, and it lies just beneath the gastrocnemius. The gastroc (you didn’t think we’d write the whole thing out for this entire story, did you?), however, is the muscle most people think of when you say “calf.” It’s the ball of muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee. ","type":"text"}],"name":"p","attribs":{"class":"body-text","data-journey-content":true},"type":"tag"},{"children":[{"data":"Both muscles require different weight room approaches. To hit the soleus, you’ll want to do standing movements that attack your calves, because the soleus attaches below the knee. The gastroc, meanwhile, attaches above the knee. A bent-leg movement for the calves, such as a seated calf raise, will prioritize the soleus, because it will be at full tension while the gastroc will be lax. ","type":"text"}],"name":"p","attribs":{"class":"body-text","data-journey-content":true},"type":"tag"},{"children":[{"data":"Thing is, the soleus lies under the gastroc. 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You can also train them more frequently than, say, your chest. Your pecs may not be meant to shoulder a heavy weight every day, but your calves? They keep you standing up on more than Tuesdays and Fridays, so aim to train them at least three days a week.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Concentration with each rep is also key. Aim for a two-second pause on each rep to insure a quality contraction. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"The Calf Attack Workout","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"children":[{"data":"Directions:","type":"text"}],"name":"strong","attribs":{},"type":"tag"},{"data":" Do this workout three times a week, focusing on form. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"In-to-Out Standing Calf Raise","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"data":"https://www.youtube.com/watch?v=fQiMiUHWubw","type":"text"}],"name":"youtube","attribs":{"align":"center","autoplay":"0"},"type":"tag","response":{"title":"Bodyweight Calf Raise","youtubeId":"fQiMiUHWubw"}},{"children":[{"data":"Pushing on different points on the balls of your feet (metatarsal) can have different emphasis on the calves. Pressure towards the inside of the foot adds more interior pressure on the calves while pressure towards the outside of the foot adds more exterior pressure. In-and-out calf raises insure you hit both portions of your calves equally.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"To do them, stand with straight legs on a raised surface, so your heels are off the ground. 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