For toned calves, these 5 exercises are all you need
What's the story
Want super strong legs? Don't skip those calf exercises!
Your calf muscles are workhorses, helping you walk, run, jump, and basically do anything that involves moving around.
Plus, stronger calves mean you're less likely to get injured and you'll perform better in sports or other physical activities.
We've rounded up five awesome exercises that specifically target your calves, so you can build muscle and increase endurance. Check them out!
Drive 1
Standing calf raises
Standing calf raises are an easy and efficient way to build stronger calves.
Simply stand with your feet shoulder-width apart, rise onto your toes, hold for a moment, and then lower back down.
This exercise works both the gastrocnemius and soleus muscles of your calves.
Aim for three sets of 10 to 15 reps to build muscle strength over time.
Drive 2
Seated calf raises
Seated calf raises isolate the soleus muscle more effectively than standing variations.
Sit on a chair or bench with your feet flat on the ground.
Apply weights or resistance on your knees, then lift your heels off the ground by pushing through your toes.
Pause briefly at the top before lowering back down.
Perform three sets of 12 to 15 reps.
Drive 3
Jump rope drills
Jump rope drills are a fantastic way to activate calf muscles and enhance cardiovascular fitness.
Begin with brief intervals of thirty seconds to 1 minute of continuous jumping, ensuring you land softly on your toes with each jump.
Slowly increase duration as endurance builds, eventually reaching three rounds per session.
Drive 4
Box jumps
Box jumps are an explosive exercise that work several leg muscles, including calves.
Stand facing a sturdy box or platform approximately knee height.
Jump up onto it with both legs at the same time, and land softly, with your knees slightly bent.
Carefully step back down before repeating this movement 10 times per set for three sets. This exercise will effectively strengthen your calves.
Drive 5
Donkey calf raises
Donkey calf raises are performed by leaning forward against a stable surface (such as a wall) with your legs straight behind you.
This position offers a more significant range of motion during heel lifts than the other exercises listed.
Complete two sets of eight reps each session, always prioritizing proper form to ensure effectiveness and safety.