Calf Exercises to Get Stronger, More Powerful Legs 

Why it’s great: Calf raises are simple and effective for building calf strength, ankle stability, and explosive power. Plus, they require no equipment whatsoever, making them easy to do at home.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Stand up onto your tiptoes, lifting the heels off the floor.
3. Pause, then slowly return to the starting position.
4. Repeat as needed.

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Why it’s great: Suitcase calf raises provide plenty of activation in the gastrocnemius and soleus muscles. Plus, the free weights make the movement more impactful while recruiting adjacent muscle groups, including the muscles in the core and the lower back.

How to do it:

1. Hold a pair of heavy dumbbells or kettlebells at your side with a neutral grip (palms facing you) as though you’re holding two suitcases.
2. Stand up onto your tiptoes, lifting the heels off the floor.
3. Pause, then slowly return to the starting position.
4. Repeat as needed.

Why it’s great: Using a Smith machine helps you get more oomph from your calf raises, since you’re adding resistance. Plus, it restricts the bar’s movement so you’ll maintain a perfectly straight bar path through the full range of motion.

How to do it:

1. Set a Smith machine to the proper height and select the desired weight.
2. Stand beneath the bar and un-rack it onto your shoulders. Your starting position should be nearly identical to the back squat.
3. Stand up onto your tiptoes, lifting the heels off the floor.
4. Pause, then slowly return to the starting position.
5. Repeat as needed.

Why it’s great: Calf presses are most often performed using a leg press machine. It’s a great modification for those who have a hard time doing calf raises with their own bodyweight.

How to do it:

1. Adjust a leg press machine to your specifications and sit down.
2. Position your feet close to the bottom of the footplate with your heels near the edge or slightly off the edge.
3. Perform the leg press by fully extending your knees and straightening your legs. You may keep a slight bend in the knee to prevent hyperextension.
4. Remain in the lockout position, then push the footplate away with your toes. 
5. You will feel the contraction in the calf muscle. Hold briefly, then release.
6. Repeat as needed, then rest.

RELATED: How to Do a Leg Press at Home

Why it’s great: Unilateral calf raises help correct muscle imbalances, but they’re especially helpful in strengthening the calf muscle after an injury. You can perform them with or without support to modify further.

How to do it:

1. Stand with one foot planted and the other raised off the floor.
2. Stand up onto your tiptoes with your planted foot. You may support yourself, if necessary, using a countertop, chair back, or anything sturdy.
3. Pause, then slowly return to the starting position.
4. Repeat as needed.

Why it’s great: Let’s not tiptoe around the truth here; the farmer’s walk is an excellent lower body and core-building exercise. Doing your farmers’ carries on your toes, however, increases the calf activation big time.

How to do it:

1. Hold a free weight in each hand at your sides.
2. Stand up onto your tip toes and walk forward in a straight line.
3. Walk for the desired length or duration, then rest.

RELATED: Farmers’ Walk Benefits

Why it’s great: Jumping rope is hands down one of the single greatest ways to stay fit. It builds cardio fitness, endurance, coordination, agility, and provides plenty of calf activation to boot. Plus, the best jump ropes are affordable and portable.

How to do it:

1. Select an appropriately-sized jump rope. To test, step in the center and pull each end taut alongside your body. The ends of the rope should reach your armpits.
2. Hold the handles at your sides and swing it over your head using your hands and wrists.
3. Hop over the rope as it passes beneath you.
4. Repeat for desired reps or length of time.

Why it’s great: Jump squats is a high-intensity plyometric exercise that targets multiple lower body muscle groups, helping you build explosive power that enhances your sport performance.

How to do it:

1. Stand with your feet hip-width apart.
2. Squat until your thighs are roughly parallel with the floor.
3. Drive through your heels to explode into a jump.
4. Land carefully and cycle into the next rep.
5. Repeat as needed.

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Why it’s great: Tuck jumps are similar to the jump squat, but involve tucking your knees into your chest at the peak of your jump. This increases the activation of your core muscles and requires considerably more effort than your regular vanilla jump squat.

How to do it:

1. Stand with your feet hip-width apart.
2. Bend your knees slightly, then explode into a jump.
3. Tuck your knees into your chest at the peak of your jump.
4. Land carefully and cycle into the next rep.
5. Repeat as needed.

Why it’s great: Barbell seated calf raises involve the same basic movement as the standard calf raise, but the seated position provides additional activation in the soleus. Plus, the addition of an Olympic barbell helps you progressively overload more easily.

How to do it:

1. Place a weight plate on the floor in front of you, then sit down on the end of a bench.
2. Rest a barbell horizontally across your lap and place your toes on the edge of the plate.
3. Use your calves to raise your heels, lifting the barbell.
4. Hold the position, then slowly return to the starting position. 
5. Repeat as needed.

Why it’s great: Single-leg rope jumps are great for targeting one leg at a time, as well as promoting improved coordination and agility. This kind of jump rope exercise is, however, super hard!

How to do it:

1. Grab your jump rope and start jumping as normal.
2. Bring your left foot straight up during the exercise while continuing to skip rope with the right foot
3. Switch legs and repeat for the desired number of reps or duration.

Why it’s great: A 2021 study published in the International Journal of Sports Medicine⁴ observed that “isometric plantarflexion holds gave an approximately 50% immediate reduction in Achilles tendon pain,” making them useful for regular calf training as well as physical therapy and rehabilitation purposes.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Stand up onto your tiptoes, lifting the heels off the floor.
3. Hold the position for the desired duration.

RELATED: Isometric Exercises Explained

Why it’s great: If you’re looking to become a better runner, hill sprints will do it for you. Not only will you get calf activation to build bigger, stronger calves, you’ll build muscle in other lower body muscles, burn calories, and increase your VO₂ max.

How to do it:

1. Find your hill. You may choose a hill in your neighborhood, a sloped section of your favorite trail, or simply set the incline on a treadmill.
2. Sprint up the hill or, if using a treadmill, push your pace for the desired interval.
3. Rest as needed, then repeat.

RELATED: Hill Training Tips and Tricks

Why it’s great: Climbing stairs is excellent for your all-around fitness, but your calves get a lot of activation every time you push off a step with your toes and step up to the next one. You can use one of the best stair climber machines, or just find a set of steps and go!

How to do it:

1. If you’re using a real staircase, find a good, long one and start climbing!
2. If you’re using a stair climber, set it to a comfortable but challenging pace and climb for the desired duration, resting as needed.

Why it’s great: Box jumps provide great calf activation while burning calories and building cardiovascular endurance. It’s an all-around great addition to just about any workout!

How to do it:

1. Grab a plyo box, or something else sturdy, and stand in front of it.
2. Bend your knees slightly, then explode off of the floor and jump onto the box.
3. Once you’ve planted your feet on the box, fully extend your hips to stand up tall.
4. Hop or step down off the box.
5. Repeat as needed.