Exercises/Calves

The best calf exercises, rated

7 calf exercises, from the highest rated to the most situational. Each one with how to do it, the rep range and alternatives.

Rating S: Top picks 1

Rating SMachineStanding Calf RaiseDirect evidence: the gastrocnemius grew far more standing than seated.How to do it

Rating A: Great choices 5

Rating AMachineDonkey Calf RaiseBent hips and straight knees give a big gastrocnemius stretch.How to do it Rating AMachineHack Squat Calf RaiseStanding with straight knees, like the standing calf raise that worked best in research.How to do it Rating AMachineLeg Press Calf RaiseSame straight-knee position as standing.How to do it Rating ADumbbellSingle-Leg Dumbbell Calf RaiseBest home option: single-leg gives enough load and a full stretch.How to do it Rating AMachineSmith Machine Calf RaiseStable alternative when there's no calf machine.How to do it

Rating B: Good choices 1

Rating BMachineSeated Calf RaiseThe gastrocnemius barely grew seated, and the soleus grew no more than with standing calf raises.How to do it

Also trains your calves

Exercises for other muscles where your calves help.

Rating BMachineGlute-Ham RaiseTrains knee flexion and hip extension together with a good stretch, but too hard for most lifters and few gyms have the machine.How to do it

Plan your training

Knowledge base
What is progressive overload?Four ways to keep making progress, and how fast to go.Read How many sets per muscle per week?The weekly volume that builds muscle.Read One-rep max calculatorYour max from any hard set, and the weight for 2 to 12 reps.Read

How we rate exercises

Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.

Questions about
calf training

What is the best calf exercise?

There is no single best one. In Mitta’s library, the highest rated calf exercises are the standing calf raise, donkey calf raise, hack squat calf raise and leg press calf raise. Pick the one that suits your equipment and feels best.

Can I train my calves at home?

Yes. Exercises that need little more than dumbbells or your body weight include the single-leg dumbbell calf raise.

How many calf exercises should I do?

One or two per workout is enough for most people. What matters more is the number of hard sets per week. How many sets per muscle per week?

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