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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/a27800284/best-calf-exercises/"/><meta name="X-UA-Compatible" http-equiv="X-UA-Compatible" content="IE=edge,chrom=1"/><meta name="msapplication-tap-highlight" content="no"/><title>The Best Calf Muscle Workouts and Exercises to Build Strength</title><meta name="title" content="The Best Calf Muscle Workouts and Exercises to Build Strength"/><meta name="description" content="Calf muscles take time and effort to strengthen and build. These exercises and workouts will help you to add size, muscle, and build athleticism in your legs."/><meta name="keywords" content/><meta name="theme-color" content="#000000"/><link href="/_assets/design-tokens/menshealth/static/images/favicon.800c51a.ico" rel="icon"/><meta property="og:site_name" content="Men's Health"/><meta name="fb:app_id" content="128455567236258" property="fb:app_id"/><meta name="article:publisher" content="https://www.facebook.com/MensHealth" property="article:publisher"/><meta name="twitter:site" content="@MensHealthMag"/><meta name="google-site-verification" content="KD2AYNrwYjrNCwZthxgElsAAkSgJhWPxx3FkmjgfPt0"/><meta property="og:title" content="Build Massive Calf Muscles With These Exercises"/><meta property="og:description" content="If you want size and strength in your lower legs, you need to put in the right type of work. Here's what you need to know. 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There's one spot that is more typically overlooked (and improperly trained) than others: the calf muscles. If you have aspirations of a well-shaped lower half—and"/><meta name="sailthru.tags" content="fitness,Fitness,workouts,Workouts,leg-workout-videos,Legs,fitness-goal-quiz,Fitness Goal Quiz,muscle-musts,MUSCLE MUSTS,Men's Health-US"/><meta name="sailthru.date" content="2024-03-07 22:30:00"/><meta name="sailthru.socialtitle" content="Build Massive Calf Muscles With These Exercises"/><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="49"/><script id="settings" 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There's one spot that is more typically overlooked (and improperly trained) than others: the calf muscles. If you have aspirations of a well-shaped lower half—and even if you want to boost your athleticism and resilience—it's time to get reacquainted with calf training.But there are misconceptions about training your calf muscles. A dozen sets of squats won’t give you the stimulus you're looking for on leg day if you're not giving your calves any focused attention. Similarly, you won't make much progress doing endless rounds of bodyweight calf raises; like other muscle groups, you won't get very far without challenging yourself with a load. Training your calf muscles—which are comprised of the gastrocnemius (the muscle that flexes the knee and foot) and the soleus (attaches the knee and heel and responsible for standing and walking)—isn’t just for showing off your lower half in shorts or for other vanity-driven purposes. Calf training can be important for improving ankle mobility to help develop more lower-body fluidity and explosiveness. This is essential for running, jumping—everything you need to do during sports. And best of all, you can squeeze calf training into your routine more often than other muscle groups. No more excuses. It's time to give your calf muscles the attention they need to grow. Calves take a lot of time and effort to strengthen and build. There's no getting around it. But there is a way to build stronger calves. Let's break it down for you right now. Must-Do Exercises for Your Calf MusclesMH FITNESS DIRECTOR Ebenezer Samuel, C.S.C.S., and celebrity trainer Don Saladino share their four best calf exercises that you should incorporate into your routine as often as possible. “If you focus on these four, we believe you're going to achieve well-rounded calves, but also most importantly, functionality,\" Samuel says. \"You’ll be more resilient in your lower body… and you're able to live a long healthy, and functional life.”Standing Calf RaiseWhy: This classic exercise is the go-to for guys who want to build their calf muscle—and for good reason. You'll be able to work the muscles through a full range of motion, and you don't need a specialized machine to do it.How to Do It:Grab a small step or stack weight plates to elevate your heels. Situate it about four to five inches back from the rack.Stabilize the step by placing a heavy dumbbell or kettlebell in front of it. This will prevent it from sliding.Situate the safety bars so they are a little lower than your shoulders when you're standing up on the step.For best results, take off your shoes before you begin the movement. Some stiffer shoes, like high tops, won't allow for proper range of motion you need to properly execute this move.Bring your body underneath the bar. Think about pulling your elbows down and back in line with your torso to tighten up the upper body. The bar should situate right on your upper back—not your neck.From here, lean the bar into the rack. This eliminates the challenge of balance, allowing you to really load up the weight once you're ready for it.Slowly lower your heels down to the ground to where you feel a good stretch through your calves. Hold that stretch for two seconds or so before pushing through your toes to power upward.As you drive up, think about continuously driving the bar into the rack. Squeeze at the top, when your ankles are fully extended.Sets and Reps: 3 to 4 sets of 20 to 25 repsSingle-Leg Calf Raise on Leg PressWhy: This exercise is ideal for athletes, especially basketball players who may have some calf mobility issues. The great thing about incorporating unilateral work like this into your training routine is that you’ll be able at times to uncover some imbalances you may not have previously been aware of, and be able to begin working on making improvements sooner than later. For the single-legs, focus on a full range of motion throughout the entire exercise—this requires no cheating. Opt for lighter weight to help maintain a greater range of motion —you’ll be quickly humbled by the difficulty of this exercise. Try for a two-second hold at both the top and bottom of the movement.How to Do It:Sit in the leg press machine with good posture (bracing your core), with one leg extended and the balls of your foot on the sled. You shouldn't overload the weight to start, especially as you're finding the right position. Keeping your leg straight, extend your ankle to press the sled up (plantarflexion). Pause and squeeze your calf at the top for one to two seconds. Slowly lower the weight back down to the absolute end of your range of motion in a dorsiflexed position, holding for one to two seconds. Sets and Reps: 3 sets of 12 to 20 repsJump RopeWhy: You probably never saw this one coming, but not only does a little rope jumping hit your cardio, burn fat and help build explosive lower-body plyometric power—the repetitive movement is also helping grow your calves in the process. It’s an ideal exercise that you can throw in anytime: as a warmup or finisher, or even as a standalone cardio workout. A few sets of jumping rope can help you build aesthetically acceptable calves.How to Do It:Grab a jump rope, holding the handles in each hand. Get into good posture by squeezing your shoulder blades, abs, and glutes, keeping your gaze directly in front of you for a neutral spine. Jump and swing the rope at the same time. You shouldn't be leaping into the air; hop off the ground, landing on the balls of your feet, then push right back off the floor into the next rep. Sets and reps: 30 seconds on, 30 seconds off for 3 to 4 roundsSeated Calf RaiseWhy: Finally, we can begin to add some serious load to our calf training. The seated calf raise is unique from most calf exercises is that it’s one of the few in which you’re training from a bent-leg position—which will help target the soleus muscles more than other moves. You’re also able to play around with foot positioning a little more freely with this machine. Again, continue focusing on getting a full range of motion with each rep—a two-second hold on both top and bottom portions of the movement work best.How to Do It:Sit in the machine, with the front of your feet on the apparatus. Extend your ankles (plantarflexion) and press your knees up into the pad to raise the machine. Aim to limit extraneous body movement. Squeeze your calves for one to two seconds at the top. Lower back down slowly to the absolute end of your range of motion at the bottom (dorsiflexion), holding for one to two seconds. Sets and reps: 3 sets of 8 to 15 repsSafety Squat Bar Squat RaiseWhy: By using the safety bar while holding onto the squat rack for support, you're not only able to take the muscle through a full range of motion, it allows you to go heavy and hard. But even here, don’t overdo the weight for the sake of sacrificing range of motion.How to Do It:Start by stacking up plates or a platform inside your weight rack. Stand on the plates/platform, then get in position with your safety bar—secure your neck through the pads, then squeeze your shoulders, abs, and glutes to take the bar off the rack. Once you have the bar on your back, grab the rack with both hands.Shift your position so your weight is in the balls of your feet and your heels are off the platform. Extend your ankles (plantarflexion) to raise up, pausing at the top for one to two seconds. Lower back down slowly to the absolute end of your range of motion at the bottom (dorsiflexion), holding for one to two seconds.Sets and Reps: 3 sets of 10 to 15 repsWhat Are Your Calf Muscles?TO SOME EXTENT, you’re always training your calves when you train legs. When you look at your most popular leg moves (squats, lunges, deadlifts) it’s important to understand that they work from the ground up. In the same way you need your forearms to grip implements when you train pulling and pressing motions, you need assistance from your calves to create the base for your lower-body moves. This means the most with regards to the musculature of the feet and the ankle complex. The ankle is made up of two joints, the talocrural joint and the subtalar joint. The talocrural joint is your upper ankle joint, driving both the flexing and extension of your foot. The subtalar joint lets you shift on the base of your feet toward the center or the outside. Both joints don’t just need strength in the surrounding muscles, but mobility, too. The calf muscles have three main parts. The largest and outermost muscle is the gastrocnemius. When you think of the calves, this is the baseball-sized muscle. There are two heads to the muscle, the lateral head which sits on the outside of the lower leg and the medial head that sits on the inside of the leg. The two heads can both work together. The gastrocnemius oversees the pointing of your toes. Easy rule: When the heel is above the toes, and your muscle is being flexed, that’s the gastroc. The soleus is the other muscle, and it has similar responsibilities, with one key difference. The gastroc attaches above the knee, and the soleus below the knee. So whenever the knee is bent, the soleus is doing the work. When the knee is straight, the gastroc is doing the heavy lifting. How to Approach Calf Muscle TrainingBECAUSE OF THE mobility of the ankle joint, foot positioning is a big key to how you’re training your calves. Small differences in positioning, from inversion to eversion or even just how you’re driving through the balls of your feet, will affect how you attack your calves. To build three-dimensional calves, you need a multitude of approaches. That’s why hikers often have well-developed calves: They’re constantly working the concentric and eccentric contractions of those muscles from variable angles as they clamber over ledges, rocks and steps of different shapes and sizes. They’re also doing hundreds of reps at a time. Varying rep schemes are also critical. Think of doing reps between 10 and 25, alternating between volume and strength days. That also means that you shouldn't be afraid to load up the weight on those strength days, either. Calf training isn’t all muscle moves, either. Plyometric movements are how athletes set themselves apart in competition. The force you can produce using your calves might be the difference in your strength, your power, and your overall athletic ability. It also means the best calf exercises and workouts won’t just be mere muscle-building moves. Other Great Calf Muscle Exercises Seated Band PushesThese are great for working through progressive resistance and using resistance band. Sit down with your legs straight out in front of you, one end of a looped resistance band around the balls of your feet, the other gripped in your hands, band taut. Bend at the ankle to press the resistance band away, pause and flex your calves, then return to the start position. That’s 1 rep; aim for 10 to 25 reps depending on the day.Explosive Calf Step-upPlyos are a great way to train the calves with respect to the ankle complex, and you’ll do that here. Set up with one foot on a box or bench. Explosively drive off that foot, jumping upwards off the bench; try to switch feet as you come down. Repeat on the other side. That’s 1 rep; aim for 10 to 25 reps depending on the day.Static Neutral HoldIsometrics are a great test for both your calves and your ankle mobility. Stand with the balls of your feet on a block a few inches off the ground, holding onto something for support, but keeping the majority of your weight in the balls of your feet. Straighten your ankles as much as possible, flexing your calves. Hold for 30 to 60 seconds. Do 3 to 4 30-to-60-second sets. Bunny HopThis one’s all about plyometrics and explosion, and it’s as simple as it sounds. Simply bend your knees and waist ever-so-slightly. Then jump up and down focusing on quick, small hops. Work to land and then take off quickly. Do reps continuously for 30 to 60 seconds. Do 3 to 4 sets. Speed LadderThe speed ladder is as much about speed and agility as it is your calves. You can work through a variety of speed ladder drills, everything from running through the ladder boxes one at a time with each foot to hopping through them, to more complicated drills like the Ickey shuffle. Do 3 to 4 sets of each. Stadium StairsYes, a stair run is one of the best way to train your calves, forcing you to flex and extend your foot constantly and repeatedly. Remember those hikers. Don’t skip steps, though—this is different than running stairs to build up your cardio endurance. Aim to place a foot on each stair and run on the balls of your feet. Think of doing 20-second sets (depending on how many rows you have wherever you're able to run stairs). Aim for 3 to 4 sets to start. SprintsMuch like stair runs, sprints will hone your calves by forcing you to repeatedly go through a full calf range of motion. Think of running five to six 50 or 100-yard sprints to start. Aim to be as explosive as possible, and get plenty of rest between rounds. Hill RunsHill runs won’t just smoke your calves; they’ll crush your hamstrings, glutes, and quads, too. Think of doing 20-second dashes up the hill, then walking or jogging back down to start; repeat this 5 or 6 times. 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a::after{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#D4D4D4;content:"|";display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;left:1rem;position:relative;}.css-1i2hcei nav:last-child>a:after{display:none;}.css-1i2hcei a:hover{color:#737373;}.css-1cjybzt{padding:0.9375rem 0;min-width:45.5rem;text-align:center;z-index:2000000;position:relative;display:none;background-color:#E5E5E5;color:#000;width:100%;}@media(max-width: 40.625rem){.css-1cjybzt{position:-webkit-sticky;position:sticky;top:calc(var(--mobile-sticky-header-height, 0px) + var(--sticky-secondary-header-height, 0px));padding-bottom:0.9375rem;}}@media(min-width: 48rem){.css-1cjybzt{min-height:121px;}}@media(min-width: 61.25rem){.css-1cjybzt{display:block;}}@media print{.css-1cjybzt{display:none!important;}}.css-b0nc2u{width:100%;max-width:100vw;display:grid;margin-bottom:0.9375rem;position:relative;z-index:auto;}@media 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48rem){.css-1f8o566{width:100vw;margin-left:calc(50% - 50vw);margin-right:calc(50% - 50vw);}}.css-sm2oir{height:auto;}@media(max-width: 48rem){.css-sm2oir{margin:auto calc(50% - 50vw);}}@media(min-width: 48rem){.css-sm2oir{margin:auto;}}.css-st57lt{overflow-x:unset;position:relative;height:auto;}.css-st57lt a:focus-visible{outline:0.125rem dotted #000000;outline-offset:0.25rem;}.css-1oxikel{position:relative;width:100%;}.css-1oxikel img{width:100%;height:100%;object-fit:cover;vertical-align:top;}.css-1k8xn74{line-height:1;margin-bottom:0.9375rem;}@media(max-width: 73.75rem){.css-1k8xn74{padding-left:0.9375rem;}}@media(min-width: 64rem){.css-1k8xn74{padding-left:0;}}.css-1mzymzs{padding-right:0.3125rem;color:#525252;font-size:0.70028rem;line-height:1.2;font-family:GraviticaMono,GraviticaMono-upcase-roboto,GraviticaMono-upcase-local,Helvetica,Arial,Sans-serif;font-weight:500;letter-spacing:0.03rem;text-transform:uppercase;}.css-1woygfs{padding:0 0.3rem;padding-right:0.3125rem;color:#525252;font-size:0.70028rem;line-height:1.2;font-family:GraviticaMono,GraviticaMono-upcase-roboto,GraviticaMono-upcase-local,Helvetica,Arial,Sans-serif;font-weight:500;letter-spacing:0.03rem;text-transform:uppercase;}.css-4oaay7{position:relative;padding-left:0rem;padding-right:0rem;font-size:1.1875rem;line-height:1.6;font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;}@media(min-width: 48rem){.css-4oaay7{padding-left:3.5rem;padding-right:3.5rem;}}@media(min-width: 48rem) and (max-width: 61.25rem){.css-4oaay7{max-width:45.25rem;margin-left:auto;margin-right:auto;}}@media(min-width: 61.25rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}@media(min-width: 73.75rem) and (max-width: 100rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}@media(min-width: 90rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}.css-4oaay7:after{clear:both;content:" 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em{font-style:italic;font-family:Charter,Charter-styleitalic-roboto,Charter-styleitalic-local,Georgia,Times,Serif;}.css-kohs48 strong{font-family:Charter,Charter-weightbold-roboto,Charter-weightbold-local,Georgia,Times,Serif;font-weight:bold;}.css-1nd4gv7{font-size:1.1875rem;line-height:1.6;font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;}.css-1nd4gv7 em{font-style:italic;font-family:Charter,Charter-styleitalic-roboto,Charter-styleitalic-local,Georgia,Times,Serif;}.css-1nd4gv7 strong{font-family:Charter,Charter-weightbold-roboto,Charter-weightbold-local,Georgia,Times,Serif;font-weight:bold;}.css-1d8p8n5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#D2232E;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;word-break:break-word;font-weight:bold;}.css-1d8p8n5:hover{color:#D2232E;text-decoration-color:#D2232E;}.css-1xkwtv6{border:0;border-bottom:0.19rem solid black;margin:1.875rem 0;clear:both;}.css-17nhnxs{display:block;position:relative;margin-bottom:0.9375rem;}.css-17nhnxs.aspect-ratio-1x1{width:100%;margin-left:auto;margin-right:auto;}@media(min-width: 48rem){.css-17nhnxs.aspect-ratio-1x1{width:90%;}}.css-17nhnxs.aspect-ratio-9x16{width:95%;margin-left:auto;margin-right:auto;}@media(min-width: 30rem){.css-17nhnxs.aspect-ratio-9x16{width:75%;}}@media(min-width: 40.625rem){.css-17nhnxs.aspect-ratio-9x16{width:65%;}}.css-1wrcwp9{--aspect-ratio:56.25%;}@media(max-width: 48rem){.css-1wrcwp9{margin-bottom:0.9375rem;}}@media(min-width: 40.625rem){.css-1wrcwp9{margin-bottom:0;}}.css-1wrcwp9 div{margin-bottom:0;}.css-1tfrsvs{margin-bottom:0.9375rem;width:100%;height:100%;}.css-1tfrsvs .glimmerPlayer{z-index:2000000;}.css-1tfrsvs .vjs-wrapper 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48rem){.css-ovd4yx{width:2.3125rem;height:3rem;margin-right:.25rem;}}.css-157wciq{width:100%;height:100%;object-fit:cover;cursor:pointer;}.css-g939jb{width:100%;height:100%;object-fit:cover;cursor:pointer;}.css-ko2oz2{font-weight:normal;margin-top:0.625rem;margin-bottom:0.625rem;font-family:Knockout,Knockout-roboto,Knockout-local,Helvetica,Arial,Sans-serif;outline:none;}@media(max-width: 48rem){.css-ko2oz2{font-size:3rem;line-height:1;letter-spacing:0.06rem;}}@media(min-width: 48rem){.css-ko2oz2{font-size:3.125rem;line-height:1;letter-spacing:0.06rem;}}@media(min-width: 64rem){.css-ko2oz2{font-size:3.75rem;line-height:1;letter-spacing:0.075rem;}}.css-ko2oz2 em,.css-ko2oz2 i{font-style:italic;font-family:inherit;}.css-ko2oz2 b,.css-ko2oz2 strong{font-family:inherit;font-weight:bold;}.css-ko2oz2 a{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-color:#FFF200;text-decoration-thickness:0.19rem;}.css-ko2oz2 a:hover{color:#D2232E;}.css-15argfy{font-weight:500;margin-top:0.625rem;margin-bottom:0.625rem;font-family:NeueHaas,NeueHaas-weight500-roboto,NeueHaas-weight500-local,Helvetica,Arial,sans-serif;}@media(max-width: 48rem){.css-15argfy{font-size:1.875rem;line-height:1.1;}}@media(max-width: 64rem){.css-15argfy{letter-spacing:0.0375rem;}}@media(min-width: 48rem){.css-15argfy{font-size:1.875rem;line-height:1.1;}}@media(min-width: 64rem){.css-15argfy{font-size:2.125rem;line-height:1.1;letter-spacing:0.045rem;}}.css-15argfy em,.css-15argfy i{font-style:italic;font-family:inherit;}.css-15argfy b,.css-15argfy strong{font-family:inherit;font-weight:bold;}.css-15argfy a{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-color:#FFF200;text-decoration-thickness:0.19rem;}.css-15argfy a:hover{color:#D2232E;}.css-1r2vahp{margin:0.9375rem 0 0 0.625rem;padding:0 0 0 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span{right:1rem;}.css-uwraif{width:100%;display:-webkit-inline-box;display:-webkit-inline-flex;display:-ms-inline-flexbox;display:inline-flex;-webkit-flex-direction:column;-ms-flex-direction:column;flex-direction:column;margin-left:auto;margin-right:auto;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}@media(min-width: 20rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 30rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 40.625rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 48rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 64rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 73.75rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 75rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 90rem){.css-swqnqv{padding-left:0rem;}}.css-1am3yn9{padding-left:0rem;line-height:1;}.css-10klw3m{height:100%;}.css-nnemls{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;min-height:299px;background-color:#F5F5F5;color:#000;-webkit-flex-direction:column;-ms-flex-direction:column;flex-direction:column;height:100%;margin-bottom:0.9375rem;}@media(max-width: 30rem){.css-nnemls{min-height:163px;}}@media(min-width: 30rem){.css-nnemls{min-height:252px;}}@media(min-width: 40.625rem){.css-nnemls{min-height:347px;}}@media(min-width: 48rem){.css-nnemls{min-height:299px;}}@media(min-width: 64rem){.css-nnemls{min-height:344px;}}.css-1msakm2{width:3.125rem;height:3.125rem;}.css-ciejky{clear:both;margin-top:1.25rem;}.css-79elbk{position:relative;}.css-1iatuxr{border-bottom:0.0625rem 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href="/fitness/a27800284/best-calf-exercises/" data-vars-ga-ux-element="Breadcrumbs" data-vars-ga-call-to-action="Build Massive Calves With These Workouts" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a27800284/best-calf-exercises/" class="e3morl60 css-1c3wnn1 e1c1bym14"><span itemprop="name">Build Massive Calves With These Workouts</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>Build Massive Calves With These Workouts<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>If you want size and strength in your calves, you need these exercises and workouts. </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> and <a data-theme-key="popover-trigger" title="Jeff Tomko" alt href="/author/222925/jeff-tomko/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Jeff Tomko</a></span><time class="css-1rh34jw e1f1sunr4">Published: Mar 07, 2024 5:30 PM 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/trained-mans-legs-with-muscular-calves-in-sneakers-royalty-free-image-1709850608.jpg?resize=1200:*" media="(min-width: 73.75rem)"/><source srcset="https://hips.hearstapps.com/hmg-prod/images/trained-mans-legs-with-muscular-calves-in-sneakers-royalty-free-image-1709850608.jpg?resize=1024:*" media="(min-width: 64rem)"/><source srcset="https://hips.hearstapps.com/hmg-prod/images/trained-mans-legs-with-muscular-calves-in-sneakers-royalty-free-image-1709850608.jpg?crop=0.55747xw:1xh;center,top&resize=980:*" media="(min-width: 48rem)"/><source srcset="https://hips.hearstapps.com/hmg-prod/images/trained-mans-legs-with-muscular-calves-in-sneakers-royalty-free-image-1709850608.jpg?crop=0.55747xw:1xh;center,top&resize=640:*" media="(max-width: 48rem)"/><img src="https://hips.hearstapps.com/hmg-prod/images/trained-mans-legs-with-muscular-calves-in-sneakers-royalty-free-image-1709850608.jpg?crop=0.55747xw:1xh;center,top&resize=640:*" alt="trained man's legs with muscular calves in sneakers in fitness training gym" title="Trained man's legs with muscular calves in sneakers in fitness training gym" width="2323" height="1295" 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">VlaDee</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="body-dropcap css-kohs48 emevuu60"><strong>THE KEY TO</strong> achieving a perfectly symmetrical physique and peak performance can come down to giving focused training attention to body parts most people neglect. There's one spot that is more typically overlooked (and improperly trained) than others: the calf muscles. If you have aspirations of a well-shaped lower half—and even if you want to boost your athleticism and resilience—it's time to get reacquainted with calf training.</p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">But there are misconceptions about training your calf muscles. A dozen sets of squats won’t give you the stimulus you're looking for on leg day if you're not giving your calves any focused attention. Similarly, you won't make much progress doing endless rounds of bodyweight calf raises; like other muscle groups, you won't get very far without challenging yourself with a load. </p><p data-journey-content="true" data-node-id="2" class="css-1nd4gv7 emevuu60">Training your calf muscles—which are comprised of the gastrocnemius (the muscle that flexes the knee and foot) and the soleus (attaches the knee and heel and responsible for standing and walking)—isn’t just for showing off your lower half in shorts or for other vanity-driven purposes. Calf training can be important for improving ankle mobility to help develop more lower-body fluidity and explosiveness. This is essential for running, jumping—everything you need to do during sports. And best of all, you can squeeze calf training into your routine more often than other muscle groups. No more excuses. It's time to give your calf muscles the attention they need to grow. </p><section data-embed="watch-next" data-lazy-id="P0-12" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-1nd4gv7 emevuu60">Calves take a lot of time and effort to strengthen and build. There's no getting around it. But there is a way to <a href="https://www.menshealth.com/fitness/a25742902/best-calf-workouts/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25742902/best-calf-workouts/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="build stronger calves" class="body-link css-1d8p8n5 emevuu60">build stronger calves</a>. Let's break it down for you right now. </p><hr data-node-id="5" class="css-1xkwtv6 emevuu60"/><div data-node-id="6" data-embed="video" class="embed css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-embed="embed-video" class="video-player css-1tfrsvs egf3ma90"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for Top Exercises to Build Massive Calves | Men’s Health Muscle" title="Video player poster image" loading="lazy" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/024193ba-6b6f-449f-a961-7a6f2cbeb9d1/thumb_1920x1080_00002_1670944023_32530.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/024193ba-6b6f-449f-a961-7a6f2cbeb9d1/thumb_1920x1080_00002_1670944023_32530.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/024193ba-6b6f-449f-a961-7a6f2cbeb9d1/thumb_1920x1080_00002_1670944023_32530.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/024193ba-6b6f-449f-a961-7a6f2cbeb9d1/thumb_1920x1080_00002_1670944023_32530.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><h2 id="must-do-exercises-for-your-calf-muscles" data-node-id="7" class="body-h2 css-ko2oz2 emevuu60">Must-Do Exercises for Your Calf Muscles</h2><p data-journey-content="true" data-node-id="8" class="css-1nd4gv7 emevuu60"><strong><em>MH</em> FITNESS DIRECTOR</strong> <a href="https://www.instagram.com/ebenezersamuel23/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/ebenezersamuel23/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Ebenezer Samuel, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">Ebenezer Samuel, C.S.C.S.</a>, and celebrity trainer <a href="https://www.instagram.com/donsaladino/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/donsaladino/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Don Saladino" class="body-link css-1d8p8n5 emevuu60">Don Saladino</a> share their four best calf exercises that you should incorporate into your routine as often as possible. “If you focus on these four, we believe you're going to achieve well-rounded calves, but also most importantly, functionality," Samuel says. "You’ll be more resilient in your lower body… and you're able to live a long healthy, and functional life.”</p><h2 data-node-id="9" class="body-h3 css-15argfy emevuu60">Standing Calf Raise</h2><div data-node-id="10" data-embed="video" class="embed css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-embed="embed-video" class="video-player css-1tfrsvs egf3ma90"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for Perfect Calf Raise Form | Men’s Health Muscle" title="Video player poster image" loading="lazy" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/2fdfe569-cc5b-4311-8615-b4848d3352d1/thumb_1920x1080_00002_1703176407_57941.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/2fdfe569-cc5b-4311-8615-b4848d3352d1/thumb_1920x1080_00002_1703176407_57941.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/2fdfe569-cc5b-4311-8615-b4848d3352d1/thumb_1920x1080_00002_1703176407_57941.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/2fdfe569-cc5b-4311-8615-b4848d3352d1/thumb_1920x1080_00002_1703176407_57941.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><p data-journey-content="true" data-node-id="11" class="css-1nd4gv7 emevuu60"><strong>Why: </strong>This classic exercise is the go-to for guys who want to build their calf muscle—and for good reason. You'll be able to work the muscles through a full range of motion, and you don't need a specialized machine to do it.</p><p data-journey-content="true" data-node-id="12" class="css-1nd4gv7 emevuu60"><strong>How to Do It:</strong></p><ul data-node-id="13" class="css-1r2vahp emevuu60"><li>Grab a small step or stack weight plates to elevate your heels. Situate it about four to five inches back from the rack.</li><li>Stabilize the step by placing a heavy dumbbell or kettlebell in front of it. This will prevent it from sliding.</li><li>Situate the safety bars so they are a little lower than your shoulders when you're standing up on the step.</li><li>For best results, take off your shoes before you begin the movement. Some stiffer shoes, like high tops, won't allow for proper range of motion you need to properly execute this move.</li><li>Bring your body underneath the bar. Think about pulling your elbows down and back in line with your torso to tighten up the upper body. The bar should situate right on your upper back—not your neck.</li><li>From here, lean the bar into the rack. This eliminates the challenge of balance, allowing you to really load up the weight once you're ready for it.</li><li>Slowly lower your heels down to the ground to where you feel a good stretch through your calves. Hold that stretch for two seconds or so before pushing through your toes to power upward.</li><li>As you drive up, think about continuously driving the bar into the rack. Squeeze at the top, when your ankles are fully extended.</li></ul><p data-journey-content="true" data-node-id="14" class="css-1nd4gv7 emevuu60"><strong>Sets and Reps:</strong> 3 to 4 sets of 20 to 25 reps</p><hr data-node-id="15" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="16" class="body-h3 css-15argfy emevuu60">Single-Leg Calf Raise on Leg Press</h2><section data-embed="body-image" data-lazy-id="P0-13" data-node-id="17" 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="mh" loading="lazy" width="2300" height="1560" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-12-34-pm-65ea2dd30f445.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-12-34-pm-65ea2dd30f445.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-12-34-pm-65ea2dd30f445.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-12-34-pm-65ea2dd30f445.png?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">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="18" class="css-1nd4gv7 emevuu60"><strong>Why:</strong> This exercise is ideal for athletes, especially basketball players who may have some calf mobility issues. The great thing about incorporating unilateral work like this into your training routine is that you’ll be able at times to uncover some imbalances you may not have previously been aware of, and be able to begin working on making improvements sooner than later. For the single-legs, focus on a full range of motion throughout the entire exercise—this requires no cheating. Opt for lighter weight to help maintain a greater range of motion —you’ll be quickly humbled by the difficulty of this exercise. Try for a two-second hold at both the top and bottom of the movement.</p><p data-journey-content="true" data-node-id="19" class="css-1nd4gv7 emevuu60"><strong>How to Do It:</strong></p><ul data-node-id="20" class="css-1r2vahp emevuu60"><li>Sit in the leg press machine with good posture (bracing your core), with one leg extended and the balls of your foot on the sled. You shouldn't overload the weight to start, especially as you're finding the right position. </li><li>Keeping your leg straight, extend your ankle to press the sled up (plantarflexion). Pause and squeeze your calf at the top for one to two seconds. </li><li>Slowly lower the weight back down to the absolute end of your range of motion in a dorsiflexed position, holding for one to two seconds. </li></ul><p data-journey-content="true" data-node-id="21" class="css-1nd4gv7 emevuu60"><strong>Sets and Reps:</strong> 3 sets of 12 to 20 reps</p><hr data-node-id="22" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="23" class="body-h3 css-15argfy emevuu60">Jump Rope</h2><section data-embed="body-image" data-lazy-id="P0-14" data-node-id="24" 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="mh" loading="lazy" width="1716" height="1550" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-14-48-pm-65ea2e74ea973.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-14-48-pm-65ea2e74ea973.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-14-48-pm-65ea2e74ea973.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-4-14-48-pm-65ea2e74ea973.png?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">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="25" class="css-1nd4gv7 emevuu60"><strong>Why:</strong> You probably never saw this one coming, but not only does a little rope jumping hit your cardio, burn fat and help build explosive lower-body plyometric power—the repetitive movement is also helping grow your calves in the process. It’s an ideal exercise that you can throw in anytime: as a warmup or finisher, or even as a standalone cardio workout. A few sets of jumping rope can help you build aesthetically acceptable calves.<br/></p><p data-journey-content="true" data-node-id="26" class="css-1nd4gv7 emevuu60"><strong>How to Do It:</strong></p><ul data-node-id="27" class="css-1r2vahp emevuu60"><li>Grab a jump rope, holding the handles in each hand. Get into good posture by squeezing your shoulder blades, abs, and glutes, keeping your gaze directly in front of you for a neutral spine. </li><li>Jump and swing the rope at the same time. You shouldn't be leaping into the air; hop off the ground, landing on the balls of your feet, then push right back off the floor into the next rep. </li></ul><p data-journey-content="true" data-node-id="28" class="css-1nd4gv7 emevuu60"><strong>Sets and reps:</strong> 30 seconds on, 30 seconds off for 3 to 4 rounds</p><hr data-node-id="29" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="30" class="body-h3 css-15argfy emevuu60">Seated Calf Raise</h2><section data-embed="body-image" data-lazy-id="P0-15" data-node-id="31" 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="mh" loading="lazy" width="2056" height="1596" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-10-20-pm-65ea3b5aec6c4.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-10-20-pm-65ea3b5aec6c4.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-10-20-pm-65ea3b5aec6c4.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-10-20-pm-65ea3b5aec6c4.png?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">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="32" class="css-1nd4gv7 emevuu60"><strong>Why: </strong>Finally, we can begin to add some serious load to our calf training. The seated calf raise is unique from most calf exercises is that it’s one of the few in which you’re training from a bent-leg position—which will help target the soleus muscles more than other moves. You’re also able to play around with foot positioning a little more freely with this machine. Again, continue focusing on getting a full range of motion with each rep—a two-second hold on both top and bottom portions of the movement work best.<strong><br/></strong></p><p data-journey-content="true" data-node-id="33" class="css-1nd4gv7 emevuu60"><strong>How to Do It:</strong></p><ul data-node-id="34" class="css-1r2vahp emevuu60"><li>Sit in the machine, with the front of your feet on the apparatus. </li><li>Extend your ankles (plantarflexion) and press your knees up into the pad to raise the machine. Aim to limit extraneous body movement. Squeeze your calves for one to two seconds at the top. </li><li>Lower back down slowly to the absolute end of your range of motion at the bottom (dorsiflexion), holding for one to two seconds. </li></ul><p data-journey-content="true" data-node-id="35" class="css-1nd4gv7 emevuu60"><strong>Sets and reps:</strong> 3 sets of 8 to 15 reps</p><hr data-node-id="36" class="css-1xkwtv6 emevuu60"/><ul data-node-id="37" class="css-1r2vahp emevuu60"></ul><h2 data-node-id="38" class="body-h3 css-15argfy emevuu60">Safety Squat Bar Squat Raise</h2><section data-embed="body-image" data-lazy-id="P0-16" data-node-id="39" 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="mh" loading="lazy" width="2282" height="1580" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-13-39-pm-65ea3c2c05989.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-13-39-pm-65ea3c2c05989.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-13-39-pm-65ea3c2c05989.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-03-07-at-5-13-39-pm-65ea3c2c05989.png?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">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="40" class="css-1nd4gv7 emevuu60"><strong>Why:</strong> By using the safety bar while holding onto the squat rack for support, you're not only able to take the muscle through a full range of motion, it allows you to go heavy and hard. But even here, don’t overdo the weight for the sake of sacrificing range of motion.</p><p data-journey-content="true" data-node-id="41" class="css-1nd4gv7 emevuu60"><strong>How to Do It:</strong></p><ul data-node-id="42" class="css-1r2vahp emevuu60"><li>Start by stacking up plates or a platform inside your weight rack. </li><li>Stand on the plates/platform, then get in position with your safety bar—secure your neck through the pads, then squeeze your shoulders, abs, and glutes to take the bar off the rack. Once you have the bar on your back, grab the rack with both hands.</li><li>Shift your position so your weight is in the balls of your feet and your heels are off the platform. </li><li>Extend your ankles (plantarflexion) to raise up, pausing at the top for one to two seconds. </li><li>Lower back down slowly to the absolute end of your range of motion at the bottom (dorsiflexion), holding for one to two seconds.</li></ul><p data-journey-content="true" data-node-id="43" class="css-1nd4gv7 emevuu60"><strong>Sets and Reps: </strong>3 sets of 10 to 15 reps</p><hr data-node-id="44" class="css-1xkwtv6 emevuu60"/><h2 id="what-are-your-calf-muscles" data-node-id="45" class="body-h2 css-ko2oz2 emevuu60">What Are Your Calf Muscles?</h2><p data-journey-content="true" data-node-id="46" class="css-1nd4gv7 emevuu60"><strong>TO SOME EXTENT,</strong> you’re always training your calves when you train legs. When you look at your most popular leg moves (squats, lunges, deadlifts) it’s important to understand that they work from the ground up. In the same way you need your forearms to grip implements when you train pulling and pressing motions, you need assistance from your calves to create the base for your lower-body moves. </p><p data-journey-content="true" data-node-id="47" class="css-1nd4gv7 emevuu60">This means the most with regards to the musculature of the feet and the ankle complex. The ankle is made up of two joints, the talocrural joint and the subtalar joint. The talocrural joint is your upper ankle joint, driving both the flexing and extension of your foot. The subtalar joint lets you shift on the base of your feet toward the center or the outside. Both joints don’t just need strength in the surrounding muscles, but mobility, too. </p><section data-embed="body-image" data-lazy-id="P0-17" data-node-id="48" 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 muscles diagram" title="Calf muscles diagram" loading="lazy" width="3800" height="3000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/calf-muscles-diagram-royalty-free-illustration-1601324597.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/calf-muscles-diagram-royalty-free-illustration-1601324597.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/calf-muscles-diagram-royalty-free-illustration-1601324597.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/calf-muscles-diagram-royalty-free-illustration-1601324597.jpg?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">Andreus</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="49" class="css-1nd4gv7 emevuu60">The calf muscles have three main parts. The largest and outermost muscle is the gastrocnemius. When you think of the calves, this is the baseball-sized muscle. There are two heads to the muscle, the lateral head which sits on the outside of the lower leg and the medial head that sits on the inside of the leg. The two heads can both work together. The gastrocnemius oversees the pointing of your toes. Easy rule: When the heel is above the toes, and your muscle is being flexed, that’s the gastroc. </p><p data-journey-content="true" data-node-id="50" class="css-1nd4gv7 emevuu60">The soleus is the other muscle, and it has similar responsibilities, with one key difference. The gastroc attaches above the knee, and the soleus below the knee. So whenever the knee is bent, the soleus is doing the work. When the knee is straight, the gastroc is doing the heavy lifting. </p><hr data-node-id="51" class="css-1xkwtv6 emevuu60"/><h2 id="how-to-approach-calf-muscle-training" data-node-id="52" class="body-h2 css-ko2oz2 emevuu60">How to Approach Calf Muscle Training</h2><section data-embed="body-image" data-lazy-id="P0-18" data-node-id="53" 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="Man exercising in the gym" title="Man exercising in the gym" 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/man-exercising-in-the-gym-royalty-free-image-867362892-1559861284.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/man-exercising-in-the-gym-royalty-free-image-867362892-1559861284.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/man-exercising-in-the-gym-royalty-free-image-867362892-1559861284.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/man-exercising-in-the-gym-royalty-free-image-867362892-1559861284.jpg?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">milan2099</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="54" class="css-1nd4gv7 emevuu60"><strong>BECAUSE OF THE</strong> mobility of the ankle joint, foot positioning is a big key to how you’re training your calves. Small differences in positioning, from inversion to eversion or even just how you’re driving through the balls of your feet, will affect how you attack your calves. </p><p data-journey-content="true" data-node-id="55" class="css-1nd4gv7 emevuu60">To build three-dimensional calves, you need a multitude of approaches. That’s why hikers often have well-developed calves: They’re constantly working the concentric and eccentric contractions of those muscles from variable angles as they clamber over ledges, rocks and steps of different shapes and sizes. They’re also doing hundreds of reps at a time. </p><p data-journey-content="true" data-node-id="56" class="css-1nd4gv7 emevuu60">Varying rep schemes are also critical. Think of doing reps between 10 and 25, alternating between volume and strength days. That also means that you shouldn't be afraid to load up the weight on those strength days, either. </p><p data-journey-content="true" data-node-id="57" class="css-1nd4gv7 emevuu60">Calf training isn’t all muscle moves, either. <a href="https://www.menshealth.com/fitness/a25429476/plyometrics-exercises-explained/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25429476/plyometrics-exercises-explained/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Plyometric movements" class="body-link css-1d8p8n5 emevuu60">Plyometric movements</a> are how athletes set themselves apart in competition. </p><p data-journey-content="true" data-node-id="58" class="css-1nd4gv7 emevuu60">The force you can produce using your calves might be the difference in your strength, your power, and your overall athletic ability. It also means the best calf exercises and workouts won’t just be mere muscle-building moves. <br/></p><hr data-node-id="59" class="css-1xkwtv6 emevuu60"/><h2 id="other-great-calf-muscle-exercises" data-node-id="60" class="body-h2 css-ko2oz2 emevuu60">Other Great Calf Muscle Exercises </h2><h2 data-node-id="61" class="body-h3 css-15argfy emevuu60">Seated Band Pushes</h2><section data-embed="body-image" data-lazy-id="P0-19" data-node-id="62" 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="mid adult soldier shows effort during physical therapy" title="Mid adult soldier shows effort during physical therapy" 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/mid-adult-soldier-shows-effort-during-physical-royalty-free-image-1601325349.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/mid-adult-soldier-shows-effort-during-physical-royalty-free-image-1601325349.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/mid-adult-soldier-shows-effort-during-physical-royalty-free-image-1601325349.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/mid-adult-soldier-shows-effort-during-physical-royalty-free-image-1601325349.jpg?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">SDI Productions</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="63" class="css-1nd4gv7 emevuu60">These are great for working through progressive resistance and using resistance band.</p><p data-journey-content="true" data-node-id="64" class="css-1nd4gv7 emevuu60"> Sit down with your legs straight out in front of you, one end of a looped resistance band around the balls of your feet, the other gripped in your hands, band taut. Bend at the ankle to press the resistance band away, pause and flex your calves, then return to the start position. That’s 1 rep; aim for 10 to 25 reps depending on the day.</p><hr data-node-id="65" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="66" class="body-h3 css-15argfy emevuu60">Explosive Calf Step-up</h2><p data-journey-content="true" data-node-id="67" class="css-1nd4gv7 emevuu60">Plyos are a great way to train the calves with respect to the ankle complex, and you’ll do that here. Set up with one foot on a box or bench. Explosively drive off that foot, jumping upwards off the bench; try to switch feet as you come down. Repeat on the other side. That’s 1 rep; aim for 10 to 25 reps depending on the day.<br/></p><section data-embed="youtube" data-lazy-id="P0-20" data-node-id="68" class="embed"><div data-embed="youtube"><section data-lazy-parent="P0-20" 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=JwDTrL1oS4g" aria-label="View full post on Youtube" class="css-0 e1c1bym14">View full post on Youtube</a></div></div></section></div></section><hr data-node-id="69" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="70" class="body-h3 css-15argfy emevuu60">Static Neutral Hold</h2><section data-embed="body-image" data-lazy-id="P0-21" data-node-id="71" 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="mid adult african american man working out at gym" title="Mid adult African-American man working out at gym" loading="lazy" width="1342" height="2242" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/mid-adult-african-american-man-working-out-at-gym-royalty-free-image-1601325422.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/mid-adult-african-american-man-working-out-at-gym-royalty-free-image-1601325422.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/mid-adult-african-american-man-working-out-at-gym-royalty-free-image-1601325422.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/mid-adult-african-american-man-working-out-at-gym-royalty-free-image-1601325422.jpg?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">kali9</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="72" class="css-1nd4gv7 emevuu60">Isometrics are a great test for both your calves and your ankle mobility. </p><p data-journey-content="true" data-node-id="73" class="css-1nd4gv7 emevuu60">Stand with the balls of your feet on a block a few inches off the ground, holding onto something for support, but keeping the majority of your weight in the balls of your feet. Straighten your ankles as much as possible, flexing your calves. Hold for 30 to 60 seconds. Do 3 to 4 30-to-60-second sets. </p><hr data-node-id="74" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="75" class="body-h3 css-15argfy emevuu60">Bunny Hop</h2><section data-embed="body-image" data-lazy-id="P0-22" data-node-id="76" 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="man and woman in gym jumping in mid air" title="Man and woman in gym jumping in mid air" loading="lazy" width="5600" height="3733" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/man-and-woman-in-gym-jumping-in-mid-air-royalty-free-image-1601325535.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/man-and-woman-in-gym-jumping-in-mid-air-royalty-free-image-1601325535.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/man-and-woman-in-gym-jumping-in-mid-air-royalty-free-image-1601325535.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/man-and-woman-in-gym-jumping-in-mid-air-royalty-free-image-1601325535.jpg?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">heshphoto</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="77" class="css-1nd4gv7 emevuu60">This one’s all about plyometrics and explosion, and it’s as simple as it sounds. </p><p data-journey-content="true" data-node-id="78" class="css-1nd4gv7 emevuu60">Simply bend your knees and waist ever-so-slightly. Then jump up and down focusing on quick, small hops. Work to land and then take off quickly. Do reps continuously for 30 to 60 seconds. Do 3 to 4 sets. </p><hr data-node-id="79" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="80" class="body-h3 css-15argfy emevuu60">Speed Ladder</h2><div data-node-id="81" data-embed="video" class="embed css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-embed="embed-video" class="video-player css-1tfrsvs egf3ma90"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for 44 Badass Speed Ladder Drills" title="Video player poster image" loading="lazy" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/c3eb529e-25b1-4dca-a2cc-057e7b300100/c3eb529e-25b1-4dca-a2cc-057e7b300100_image.jpg?crop=1xw:1.0xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/c3eb529e-25b1-4dca-a2cc-057e7b300100/c3eb529e-25b1-4dca-a2cc-057e7b300100_image.jpg?crop=1xw:1.0xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/c3eb529e-25b1-4dca-a2cc-057e7b300100/c3eb529e-25b1-4dca-a2cc-057e7b300100_image.jpg?crop=1xw:1.0xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/c3eb529e-25b1-4dca-a2cc-057e7b300100/c3eb529e-25b1-4dca-a2cc-057e7b300100_image.jpg?crop=1xw:1.0xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><p data-journey-content="true" data-node-id="82" class="css-1nd4gv7 emevuu60">The speed ladder is as much about speed and agility as it is your calves. You can work through a variety of speed ladder drills, everything from running through the ladder boxes one at a time with each foot to hopping through them, to more complicated drills like the Ickey shuffle. Do 3 to 4 sets of each. </p><hr data-node-id="83" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="84" class="body-h3 css-15argfy emevuu60">Stadium Stairs</h2><section data-embed="body-image" data-lazy-id="P0-23" data-node-id="85" 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="athlete exercising on grandstand of a track and field stadium" title="Athlete exercising on grandstand of a track and field stadium" loading="lazy" width="2122" height="1416" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/athlete-exercising-on-grandstand-of-a-track-and-royalty-free-image-1601325897.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/athlete-exercising-on-grandstand-of-a-track-and-royalty-free-image-1601325897.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/athlete-exercising-on-grandstand-of-a-track-and-royalty-free-image-1601325897.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/athlete-exercising-on-grandstand-of-a-track-and-royalty-free-image-1601325897.jpg?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">Westend61</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="86" class="css-1nd4gv7 emevuu60">Yes, a stair run is one of the best way to train your calves, forcing you to flex and extend your foot constantly and repeatedly. Remember those hikers. </p><p data-journey-content="true" data-node-id="87" class="css-1nd4gv7 emevuu60">Don’t skip steps, though—this is different than running stairs to build up your cardio endurance. Aim to place a foot on each stair and run on the balls of your feet. Think of doing 20-second sets (depending on how many rows you have wherever you're able to run stairs). Aim for 3 to 4 sets to start. </p><hr data-node-id="88" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="89" class="body-h3 css-15argfy emevuu60">Sprints</h2><section data-embed="body-image" data-lazy-id="P0-24" data-node-id="90" 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="Runner on tartan track starting" title="Runner on tartan track starting" 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/runner-on-tartan-track-starting-royalty-free-image-685042689-1559861583.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/runner-on-tartan-track-starting-royalty-free-image-685042689-1559861583.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/runner-on-tartan-track-starting-royalty-free-image-685042689-1559861583.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/runner-on-tartan-track-starting-royalty-free-image-685042689-1559861583.jpg?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">Westend61</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="91" class="css-1nd4gv7 emevuu60">Much like stair runs, sprints will hone your calves by forcing you to repeatedly go through a full calf range of motion. </p><p data-journey-content="true" data-node-id="92" class="css-1nd4gv7 emevuu60">Think of running five to six 50 or 100-yard sprints to start. Aim to be as explosive as possible, and get plenty of rest between rounds. </p><hr data-node-id="93" class="css-1xkwtv6 emevuu60"/><h2 data-node-id="94" class="body-h3 css-15argfy emevuu60">Hill Runs</h2><section data-embed="body-image" data-lazy-id="P0-25" data-node-id="95" 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="side view of an athlete young man running on a hill in mountain athletic male jogging in the park in the morning in a sunny day people, healthy lifestyle and sport concept" title="Side view of an athlete young man running on a hill in mountain. Athletic male jogging in the park in the morning in a sunny day. People, healthy lifestyle and sport concept" loading="lazy" width="2313" height="1301" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/side-view-of-an-athlete-young-man-running-on-a-hill-royalty-free-image-1601326112.jpg?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/side-view-of-an-athlete-young-man-running-on-a-hill-royalty-free-image-1601326112.jpg?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/side-view-of-an-athlete-young-man-running-on-a-hill-royalty-free-image-1601326112.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/side-view-of-an-athlete-young-man-running-on-a-hill-royalty-free-image-1601326112.jpg?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">Yuricazac</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="96" class="css-1nd4gv7 emevuu60">Hill runs won’t just smoke your calves; they’ll crush your hamstrings, glutes, and quads, too. </p><p data-journey-content="true" data-node-id="97" class="css-1nd4gv7 emevuu60">Think of doing 20-second dashes up the hill, then walking or jogging back down to start; repeat this 5 or 6 times. </p><div data-node-id="98" data-embed="video" class="embed css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-embed="embed-video" class="video-player css-1tfrsvs egf3ma90"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img 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A dozen sets of squats won’t give you the stimulus you're looking for on leg day if you're not giving your calves any focused attention. Similarly, you won't make much progress doing endless rounds of bodyweight calf raises; like other muscle groups, you won't get very far without challenging yourself with a load. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Training your calf muscles—which are comprised of the gastrocnemius (the muscle that flexes the knee and foot) and the soleus (attaches the knee and heel and responsible for standing and walking)—isn’t just for showing off your lower half in shorts or for other vanity-driven purposes. Calf training can be important for improving ankle mobility to help develop more lower-body fluidity and explosiveness. This is essential for running, jumping—everything you need to do during sports. 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You'll be able to work the muscles through a full range of motion, and you don't need a specialized machine to do it.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"How to Do It:","type":"text"}],"name":"strong","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"Grab a small step or stack weight plates to elevate your heels. Situate it about four to five inches back from the rack.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Stabilize the step by placing a heavy dumbbell or kettlebell in front of it. This will prevent it from sliding.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Situate the safety bars so they are a little lower than your shoulders when you're standing up on the step.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"For best results, take off your shoes before you begin the movement. Some stiffer shoes, like high tops, won't allow for proper range of motion you need to properly execute this move.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Bring your body underneath the bar. Think about pulling your elbows down and back in line with your torso to tighten up the upper body. The bar should situate right on your upper back—not your neck.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"From here, lean the bar into the rack. This eliminates the challenge of balance, allowing you to really load up the weight once you're ready for it.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Slowly lower your heels down to the ground to where you feel a good stretch through your calves. Hold that stretch for two seconds or so before pushing through your toes to power upward.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"As you drive up, think about continuously driving the bar into the rack. 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The great thing about incorporating unilateral work like this into your training routine is that you’ll be able at times to uncover some imbalances you may not have previously been aware of, and be able to begin working on making improvements sooner than later. For the single-legs, focus on a full range of motion throughout the entire exercise—this requires no cheating. Opt for lighter weight to help maintain a greater range of motion —you’ll be quickly humbled by the difficulty of this exercise. Try for a two-second hold at both the top and bottom of the movement.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"How to Do It:","type":"text"}],"name":"strong","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"Sit in the leg press machine with good posture (bracing your core), with one leg extended and the balls of your foot on the sled. 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It’s an ideal exercise that you can throw in anytime: as a warmup or finisher, or even as a standalone cardio workout. A few sets of jumping rope can help you build aesthetically acceptable calves.","type":"text"},{"children":[],"name":"br","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"How to Do It:","type":"text"}],"name":"strong","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"Grab a jump rope, holding the handles in each hand. Get into good posture by squeezing your shoulder blades, abs, and glutes, keeping your gaze directly in front of you for a neutral spine. ","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Jump and swing the rope at the same time. 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The seated calf raise is unique from most calf exercises is that it’s one of the few in which you’re training from a bent-leg position—which will help target the soleus muscles more than other moves. You’re also able to play around with foot positioning a little more freely with this machine. Again, continue focusing on getting a full range of motion with each rep—a two-second hold on both top and bottom portions of the movement work best.","type":"text"},{"children":[{"children":[],"name":"br","attribs":{},"type":"tag"}],"name":"strong","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"How to Do It:","type":"text"}],"name":"strong","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"Sit in the machine, with the front of your feet on the apparatus. ","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Extend your ankles (plantarflexion) and press your knees up into the pad to raise the machine. Aim to limit extraneous body movement. Squeeze your calves for one to two seconds at the top. ","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Lower back down slowly to the absolute end of your range of motion at the bottom (dorsiflexion), holding for one to two seconds. 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But even here, don’t overdo the weight for the sake of sacrificing range of motion.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"How to Do It:","type":"text"}],"name":"strong","attribs":{},"type":"tag"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"data":"Start by stacking up plates or a platform inside your weight rack. ","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Stand on the plates/platform, then get in position with your safety bar—secure your neck through the pads, then squeeze your shoulders, abs, and glutes to take the bar off the rack. Once you have the bar on your back, grab the rack with both hands.","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Shift your position so your weight is in the balls of your feet and your heels are off the platform. ","type":"text"}],"name":"li","attribs":{},"type":"tag"},{"children":[{"data":"Extend your ankles (plantarflexion) to raise up, pausing at the top for one to two seconds. 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When you look at your most popular leg moves (squats, lunges, deadlifts) it’s important to understand that they work from the ground up. In the same way you need your forearms to grip implements when you train pulling and pressing motions, you need assistance from your calves to create the base for your lower-body moves. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"This means the most with regards to the musculature of the feet and the ankle complex. The ankle is made up of two joints, the talocrural joint and the subtalar joint. The talocrural joint is your upper ankle joint, driving both the flexing and extension of your foot. The subtalar joint lets you shift on the base of your feet toward the center or the outside. Both joints don’t just need strength in the surrounding muscles, but mobility, too. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"71a2b026-fd56-4afa-981b-454b57dec955","mediaid":"61fdd121-7450-44be-8d75-21a5fd3ed0f7","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"The calf muscles have three main parts. The largest and outermost muscle is the gastrocnemius. When you think of the calves, this is the baseball-sized muscle. There are two heads to the muscle, the lateral head which sits on the outside of the lower leg and the medial head that sits on the inside of the leg. The two heads can both work together. The gastrocnemius oversees the pointing of your toes. Easy rule: When the heel is above the toes, and your muscle is being flexed, that’s the gastroc. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"To build three-dimensional calves, you need a multitude of approaches. That’s why hikers often have well-developed calves: They’re constantly working the concentric and eccentric contractions of those muscles from variable angles as they clamber over ledges, rocks and steps of different shapes and sizes. They’re also doing hundreds of reps at a time. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Varying rep schemes are also critical. Think of doing reps between 10 and 25, alternating between volume and strength days. That also means that you shouldn't be afraid to load up the weight on those strength days, either. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Calf training isn’t all muscle moves, either. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Stand with the balls of your feet on a block a few inches off the ground, holding onto something for support, but keeping the majority of your weight in the balls of your feet. Straighten your ankles as much as possible, flexing your calves. Hold for 30 to 60 seconds. Do 3 to 4 30-to-60-second sets. 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