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Calf raises

Gym (men) / Popular

Train gastrocnemius and soleus through a full range.

What coaches agree on

  • Train the calf with both a straight-knee raise, which targets the gastrocnemius, and a bent-knee raise such as a seated calf raise, which targets the soleus.
  • Vary your toe angle between sets: pointing the toes out shifts emphasis to the inner calf, pointing them in shifts it to the outer calf.
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  • Train calf raises in a higher rep range, generally around 15 to 30 reps per set.

Common mistakes

  • Cutting the rep short: stopping before the heel sinks into a full stretch at the bottom or before rising all the way up onto the toes at the top.
  • Bouncing through reps on momentum instead of pausing and controlling the descent, which shifts the work from the calf onto the elastic recoil of the Achilles tendon.
  • Letting the knees bend during a standing straight-knee raise, which takes tension off the gastrocnemius.
How to Do Calf Raises
Beginner

How to Do Calf Raises

Coach's take: Everything a beginner actually needs - setup, reps, and how to progress it.

3.6
The Donkey Calf Raise
Intermediate

The Donkey Calf Raise

Coach's take: Good if you already do calf raises and want a real growth variation - teaches it properly, jokes aside.

2.8
A CALF workout that truly works!
Beginner

A CALF workout that truly works!

Coach's take: Fine if you just want to follow along and get sore - you won't walk away understanding your calves any better.

1.4