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Train calves
Are you prepared to toughen and work out your lower legs? In our compilation of exercises, you will discover a variety of training options to strengthen your calf muscles. We provide you with a range of exercises to sculpt your lower legs and develop strong, muscular legs.
Exercises for the lower legs
The lower legs are often overlooked, even though they play a crucial role in the overall strength and stability of your legs. In this comprehensive overview, a variety of exercises such as calf raises, jumps, and lateral raises are presented to strengthen and shape your calf muscles. Give your lower legs the attention they deserve!
Seated toe extensions (stretching)
When an effective stretch of the lower leg is desired, sitting and stretching the toes is a suitable option. The execution is straightforward and achievable for athletes of all training levels. It is advisable not to overestimate oneself and to start with small movements. In a seated basic position with legs extended, the toes initially point vertically upward and are then tilted forward.
Pressing your toes against the wall (stretching)
Toe pressing against the wall is a stretching exercise that offers athletes the advantage of being able to perform the exercise anywhere there is a stable wall. There are also two different variations, varying the distance to the wall and the foot positioning.
Stretching the calf muscle while sitting with the band (stretching)
Stretching the calf muscles while sitting with a band is a stretching exercise suitable for athletes who feel more comfortable in a sitting position. In a comfortable seated position, the Theraband can be placed around one foot, and the respective calf can then be stretched. The resistance of the Theraband creates a more intense stretch.
Stretching the calf muscle while lying down with the band (stretching)
When lying down and stretching the calf muscle with a band, the stretching effect is intensified by the Theraband. Athletes only need a Theraband and can perform this exercise anywhere.
Standing calf raises with dumbbells
Calf raises standing with dumbbells are a common exercise for home training. Only one or two dumbbells are required to strengthen the calf muscles. Athletes can either train both sides simultaneously or target the calves one after the other, depending on preference.
Standing calf raises with your own body weight
For training the lower legs, it is not necessarily required to add extra weight to generate a higher training stimulus. Therefore, calf raises standing with body weight are a suitable exercise for training. This bodyweight exercise is especially suitable for beginners who are just starting calf training.
Standing calf raises on the multi press
Calf raises performed while standing at the multipress machine offer a lower leg training exercise in the absence of a dedicated calf raise machine in the gym. There are various ways to execute standing calf raises on the multipress, allowing for options such as placing the barbell on the shoulders or holding it in front. Additionally, the training effect can be heightened by incorporating a calf block.
Seated calf raises with dumbbells
Seated calf raises with dumbbells are a popular calf training exercise that can be done in the convenience of your home. While using two dumbbells provides increased training stimulus, the placement of a weight plate under the feet enhances the range of motion.
Seated calf raises with a barbell
Targeted calf training is achievable with seated calf raises using a barbell, requiring only the barbell and a suitable seating surface. The barbell serves as additional resistance, positioned on the knees. Incorporating a weight plate on the ground amplifies the training stimulus by expanding the range of motion.
Seated calf raises on the multi press
Seated calf raises on the multipress are executed while sitting on a bench within the multipress setup. The guiding rail of the multipress lends support to the execution of the movement, enabling athletes to concentrate on applying force to the lower legs.
Calf raise machine (standing)
A dedicated machine for calf raises facilitates standing calf raises. This exercise is well-suited for individuals new to lower leg training, although it is advisable to start with a lighter weight.
Calf raise machine (seated)
Seated calf raises on the machine offer versatility in execution. Athletes seeking a stronger focus on one side of the body can perform unilateral seated calf raises on the machine. This machine is particularly beneficial for beginners as it provides support during the movement.
Calf raises on the leg press (horizontal)
In performing calf raises on the leg press machine, the focus is on the posterior lower leg. Particularly, the horizontal variation of this exercise is widely popular. The leg press machine is repurposed to facilitate calf raises, with athletes positioning part of their feet on the footplate. This exercise is especially suitable for those dedicated to machine training but lack a dedicated calf machine in the gym.
Calf raises on the 45 degree leg press
For calf raises on the 45-degree leg press, athletes can adapt the leg press machine originally designed for thigh training. In a semi-seated position, the heels can extend beyond the plate, allowing the strengthening of the calf muscles during the subsequent raising of the heels. Both single and double-leg executions are possible depending on preference.
Calf stretch in starting position (stretching)
The typical starting position assumed by a runner before a race is familiar to many athletes. This starting position can also be used for calf stretching in the starting position. However, it is crucial for both feet to remain consistently on the ground throughout the exercise to achieve maximum stretching.
Calf stretch while leaning against the wall (stretching)
Calf stretching while leaning against the wall is a fitness exercise particularly suitable for home workouts. Athletes simply lean diagonally against a wall, automatically creating a pleasant stretch in the lower leg. This simple stretching exercise is also suitable for short stretching breaks in everyday life.
Calf stretch on the bench (stretching)
Calf stretching on the bench is a comfortable stretching exercise to stretch the lower legs while the rest of the body can rest. Alternatively, other objects can be used, allowing calf stretching to be performed at home, for example, using a chair.
Calf stretching on the stairs (stretching)
With calf stretching on the stairs, athletes have a stretching exercise ideal for home workouts. Due to the increased range of motion on the stairs, a more intense stretching effect can be achieved.
Calf stretching on the calf block (stretching)
When a stepper or a so-called heel block is available, there are various ways to perform calf stretching on the heel block. Athletes either place both feet or just one on the heel block, creating a stretch in the lower leg.
Lower leg stretching with the Theraband (stretching)
For a particularly intense stretch in the lower leg, stretching the lower leg with the TheraBand is suitable. This stretching exercise combines lunges with calf stretches using the TheraBand. The increased resistance enhances the stretch in the rear lower leg.
Reverse toe press (stretching)
The reverse toe press is a stretching exercise that serves as the counterpart to toe raises. Both exercises are rarely performed by athletes, although they can provide added value for stretching and strengthening the front and side lower leg.
Seated Calf Stretch by Touching Toes (Stretching)
Seated calf stretching by touching the toes enhances the stretching effect in the rear lower legs through the movement. In a seated position, various variations are available, allowing you to stretch either both legs simultaneously or alternately.
Lung calf stretch (stretching)
Lunges calf stretching is a stretching exercise where you repurpose lunges. Due to the similarity, athletes can seamlessly integrate this exercise into a leg workout that includes other lunge variations. The shifting of weight leads to a pleasant stretch in the rear calf, making this stretching exercise suitable for beginners as well.
Standing barbell calf raises
Standing barbell calf raises are a lower leg fitness exercise in the realm of free weight training. Ideally, athletes have both a barbell and a rack available to lift the barbell into position more easily. An even more intense training stimulus can be generated with a heel block.
Turning your feet to the middle (stretching)
The exercise of rotating the foot toward the center is rarely practiced. The execution is conceptually simple and feasible for athletes of all levels. Rotating the foot particularly stretches the lateral part of the lower leg, which receives less attention in calf training or stretching.
Donkey calf raises with partner
Donkey calf raises in partnership are well-suited for home workouts if a training partner is available. Due to the unusual starting position, the exercise is more suitable for experienced athletes. In this case, the partner sits on the lower back or coccyx to provide resistance during the upward movement with the legs.
Single-legged donkey calf raises
One-legged donkey calf raises are a calf exercise that is suitable for home training without equipment. Only a support device is needed, such as a chair or table. The unilateral execution allows athletes to concentrate better on the exercise.
Donkey Calf Raises on the machine
Donkey calf raises on the machine target isolated training of the lower leg muscles, generating a higher training stimulus through the movement. However, the machine for donkey calf raises is rarely found in German fitness studios.
Calf raises on the Hackenschmidt machine
Calf raises on the Hackenschmidt machine are performed on the apparatus named after the athlete Georg Hackenschmidt. This exercise is particularly suitable for athletes who want to focus entirely on the contraction of the muscles in the lower leg. However, the Hackenschmidt machine is not available in every fitness studio.
Toe raises
Toe raises are a fitness exercise that primarily strengthens the front part of the lower leg. Unfortunately, only a few athletes resort to toe raises, even though it can prevent muscular imbalances in the lower leg, serving as a counterpart to calf raises.