Calves
4 exercises
How to train your calves
Calves train by rising onto your toes: standing, seated, on a step, on one leg. The gastrocnemius works with a straight leg, the soleus with a bent one: the two positions aren't the same exercise twice, they split the muscle between them, and skipping one trains half a calf.
Here you'll find the exercises on video with form, common mistakes and the muscles involved. Long sets, a pause at the top, a full stretch below the step: most people stop halfway and then wonder why nothing happens. Your calves carry you around all day — they take far more work than you think.
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Download our appFrequently asked questions
- Why don't my calves grow?
- Sets too short. Do fifteen to twenty-five reps with a pause at the top.
- How often should I train them?
- Even three or four times a week: they recover fast.
- I get cramps. What should I do?
- Warm up with ten slow raises before you start and drink more during the day.