How to Build Calf Muscles: 6 Amazing Exercises to Try!

Having strong calves can support good balance and coordination, help prevent injury, and improve running performance and general fitness. But why do some people struggle with small calves or calves that are stubbornly resistant to muscle growth? Things like genetics, training frequency, age, and lack of focused calf workouts can all be factors.  

Healthy individuals can build muscle, regardless of uncontrollable factors like genetics and age, with regular, quality training. Below, we’ll cover basic calf anatomy, training strategies, and six excellent exercises for building stronger, more defined calves. 

Understanding calf muscle anatomy

There are two main muscles that make up the calf. The gastrocnemius is the larger of the two muscles and is the one that forms the tear-drop-shaped bulge you see when you flex your calves. This muscle originates above your knee and connects to your heel through the Achilles tendon. 

The soleus is the second (and smaller) muscle of the calf. It sits beneath the gastrocnemius and supports ankle stability. Both muscles work together to do a variety of things, including: 

• Propelling your body forward while walking and running.

• Allowing you to push up on your toes and jump up.

• Rotating your ankle side to side

• Pointing your toes.

Why your calves might be small (and why that’s okay!)

If you’ve ever wondered why your calves seem stubbornly small no matter how hard you train, you’re not alone—and the reasons behind it are more common (and more out of your control) than you might think.

• Genetics: Genetics have an impact on most aspects of our fitness, including muscle development. Some studies indicate that the calves, in particular, are more affected by genetics than some other muscle groups. Scientists still don’t fully understand the complexity of how genes work, but there are many genes known to trigger muscle growth. However, genetics will only get you so far.

• Age: As we age, our bodies begin to lose muscle mass and we gradually lose the ability to synthesize protein, which makes it harder to build and maintain muscle tissue. 

• Slow growth: Calf muscles are already worked regularly by supporting our body weight and helping us walk around in our daily routines. Additionally, the calves comprise mostly slow-twitch muscle fibers, which are slightly more resistant to hypertrophy, or growth, so it can take longer to build big calves. 

Targeted calf exercises, along with consistent training, can help you overcome some of these natural disadvantages. Muscular strength in your calves can help support your body and minimize lower back pain, and reduce the risk of Achilles tendonitis, plantar fasciitis, and shin splints. Targeting your calves with quality workouts will also help you build muscular size to enhance the aesthetic look of your lower legs.

6 amazing exercises to build calf muscle

Wondering where to get started with calf exercises? The good news is you don’t need a gym full of equipment to build them. Most of the following exercises can be done with just your bodyweight, a pair of dumbbells, or a resistance band, making them versatile enough to do anywhere—even in your living room or home gym:

• Standing calf raise

• Single-leg calf raise

• Seated calf raise

• Donkey calf raise

• Leg press calf raise

• Resistance band calf flex

1. Standing calf raise

You’ll need a sturdy step or low bench for this exercise. 

How to do a standing calf raise: 

1. Stand with your feet hip-width apart on the balls of your feet with your heels extended off the edge of the step. 

2. Keeping your knees straight, but not locked, lower your heels as far as you can.

3. Press up, pause, lower with control, and repeat. 

Looking to level up? Hold a dumbbell in one hand, or both hands if your balance is solid. 

2. Single-leg calf raise

This exercise is done just like the standing calf raise, but with one leg at a time. 

How to do a single-leg calf raise:

1. Stand with your feet hip-width apart on the balls of your feet with your heels extended off the edge of the step.  

2. Lift one foot in the air, holding onto something for balance, if necessary. You can also tuck it behind your working leg if that’s more comfortable. 

3. Keeping your knee straight, but not locked, lower your heel as far as you can, keeping your other lifted foot up throughout the set.

4. Press up, pause, lower with control, and repeat.

5. Repeat on the other leg. 

3. Seated calf raise

For this exercise, you’ll need a chair or bench, dumbbells or weight plates, and a low aerobic step or board to put your feet on. 

How to do a seated calf raise: 

1. Sit on the bench and place the balls of your feet on the step with your heels extended off the edge.

2. Hold dumbbells or weight plates on your thighs close to your knees. 

3. Sit up tall and drop your heels as far as you can. 

4. Press up, pause and repeat. 

4. Donkey calf raise

The donkey calf raise will require something sturdy to lean on like a table, counter, or the back of a chair. Similar to the standing calf raise, this exercise is done standing on a low step. 

How to do a donkey calf raise: 

1. Stand with the balls of your feet on a low step or platform, heels hanging off the edge. Your feet should be about hip-width apart.

2. Hinge at your hips so your torso leans forward, and place your hands on the support surface in front of you. 

3. Keep your knees straight but not locked.

4. Lower your heels down as far as you comfortably can to feel a stretch in your calves. Press through the balls of your feet to lift your heels as high as possible, squeezing your calves at the top.

5. Pause briefly, then repeat.

5. Leg press calf raise

If you exercise in a gym or have access to a leg press machine, this is a great exercise to add to your workout routine. 

How to do a leg press calf raise: 

1. Adjust the seat on the machine so you have a slight bend in your knees when the foot plate is at rest. 

2. Place the balls of your feet at the bottom edge of the plate. 

3. Push through your toes as far as you can. 

4. Pause and repeat.

6. Resistance band calf flex

You’ll need a strong resistance band for this exercise. 

How to do a resistance band calf flex: 

1. Sit on the floor with legs extended straight in front of you and feet flexed with toes pointing up.

2. Loop the resistance band around the balls of your feet and hold it taut. 

3. Keeping your knees straight, press your toes away from you. 

4. Pause and repeat.

Tips for building bigger, stronger calves

Want stronger, more defined calves? It starts with showing up, staying consistent, and giving these often-overlooked muscles the focused attention they deserve. Use these tips to stay successful: 

1. Train with intention

Make sure your calves aren’t an afterthought on leg day, as growing bigger, stronger calves takes focused work. Training regularly is key, as calf muscles are more resistant to fatigue. Try training your calves two to three times per week to give them the targeted attention they need without the risk of overtraining. 

2. Stay the course

Consistency is important in your workout program. Since calf muscles are more endurance-oriented, it will take longer to see results. Keep at it and stay consistent to see the progress you’re looking for.

3. Focus on form

Just like all strength exercises, proper form and technique are also important with calf exercises. Push through the balls of your feet, not your toes, and avoid bouncing. 

4. Go heavy, go hard 

Your calves can generally handle a significant amount of weight. After all, they support your body weight every day! Using plenty of resistance and 3–5 sets of 8–20 reps in a regular routine will help you build the strong, shapely calves you want.

5. Fuel your gains

Last, don’t neglect proper nutrition, hydration, and recovery. They’re essential for progress, just like they are with every type of training.

Calf training mistakes to avoid

When training your calves, there are a few things you should avoid so you can maximize your results: 

• Not using enough resistance: Your calves are resilient, and even though they are small relative to other leg muscles, they can handle plenty of weight.

• Not training calves often enough: As mentioned earlier, calf muscles are endurance-oriented and can handle frequent training. Work up to 2–3 workouts per week. 

• Not listening to your body: Even though calves can handle a heavier training volume, if you’re very sore and tender, you need to rest an extra day or two and increase your workout volume more gradually. 

When it comes to growing bigger, stronger calves, patience and consistency is key. Choose exercises that focus on the calves and work them into your routine frequently. In addition to strength exercises, rowing is a great cardio workout for working your calves. Hydrow has high-quality rowing machines and an extensive library of guided workouts, including cardio, strength training, and yoga to round out your home fitness routine. 

Learn more about Hydrow today!