Calves


The calves are composed of two muscles, the gastrocnemius, and the soleus. Both muscles are active every time the ankle joint flexes. In other words, the calves are involved every time you take a step, stand up, or jump. More...

Featured Exercises

Seated Calf Raises

Difficulty: Beginner

  1. Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
  2. Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
  3. Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.

Standing Calf Raises

Difficulty: Beginner

  1. Adjust the machine in accordance with your height and place your shoulders underneath the padded lever.
  2. The balls of your feet should be supporting your weight on the calve block, your heels extending off of it.
  3. Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
  4. Slowly return to the starting position. Repeat.

Calf Raise

Difficulty: Beginner

  1. Standing straight with a kettlebell in each hand, raise your heels upwards while keeping your knees stationary.
  2. Pause when your heels are fully extended and then slowly return to the starting position and repeat.

Single Leg Calf Raise

Difficulty: Beginner

  1. Standing straight with a kettlebell in one hand, lift the same foot as the side without the kettlebell off the floor.
  2. Raise your heel upwards while keeping your knees stationary.
  3. Pause when your heels are fully extended and then slowly return to the starting position and repeat.