3 calf exercises for better everyday movement

Squats, lunges… calf raises? They may not get the spotlight, but your calves aren’t just there to give your quads something to lean on. They're crucial for everything from powering your runs to jumping higher and landing with control.

Neglecting your calves can make simple things – like climbing stairs or reaching for something on a high shelf – harder than they need to be. On the flip side, strengthening your calves will boost your performance, stabilize your knees and ankles, and make everyday movements smoother. Plus, they're key to keeping your entire lower body in peak performance.

Ready to give your calves the attention they deserve? It’s about time.

Get to know your calf muscles

Your calves aren’t just one giant muscle on the back of your lower legs, they’re actually made of two muscles: the gastrocnemius and soleus.

These muscles attach to your heel through the Achilles tendon, helping you point your toes, push off the ground and propel you forward. Along with your hamstrings and quads, your calves are essential for any athletic movement involving your lower body – whether you're sprinting, jumping, dunking on your mates or just strolling casually through your day.

4 benefits of stronger calves

Weak calves can lead to ankle instability, discomfort and even pain in your feet, knees or hips. Here’s why you should consider including targeted calf training in your workouts.

1. Balanced lower-body strength
When leg day rolls around, you’re pretty much guaranteed to hit your quads and glutes in your workout. But a calf-focused leg day? That’s a rarity. If you neglect your calves, it’s only going to hold you back – especially when it comes to building lower-body strength. Strong calves enhance your balance, sharpen coordination and boost ankle stability, which is essential for nailing big compound lifts like barbell back squats and deadlifts.

2. Injury prevention
Think of your calves as built-in shock absorbers, cushioning every step and protecting your ankles and knees. Building calf strength helps shield you from injury – whether you’re working out, playing sport or simply taking the dog for a walk.

3. Improved athletic performance
Want to boost your explosive power and agility? Strong calves are key for quick movements, powerful push-offs and sudden changes of direction, improving your speed and endurance in sports like running, basketball and cycling.

4. Better everyday movement
Even if you’re not chasing new personal records in the gym, building stronger calves makes daily tasks feel effortless. Climb stairs without the burn, carry groceries comfortably and say goodbye to stiff legs after long hours at your desk.

The 3 best calf exercises for lower-body strength

Want to know how to train calves like a pro? These moves will take your targeted calf workouts to the next level.

1. Dumbbell seated calf raise
You’ll need a pair of dumbbells for this classic isolation move (also known as calf lifts). If you’re training in the gym, you can use a seated calf raise machine as an alternative.

How to do it:

1. Begin seated on a chair, resting the toebox of your shoes on a dumbbell. Your heels should be pointed downwards to the floor.

2. Rest the other dumbbell on your knees, holding its sides with your hands.

3. Using just your calves, transfer your weight from your heels onto your toes.

4. Slowly reverse the motion and repeat.

2. Cable calf raise
Prefer the constant tension of cable machine training instead? This move is for you.

How to do it:

1. Set the pulley arms to low and choose the D-handles as attachments.

2. Stand facing the cable machine, feet hip-width apart, and hold one D-handle in each hand.

3. Still holding the handles with your arms by your side, raise yourself up onto your toes.

4. Slowly reverse the motion and repeat.

3. Cable squat to calf raise
An extension of the cable calf raise, this combo move works your quads, glutes and of course, your calves.

How to do it:

1. Set the pulley arms to low and choose a straight bar or EZ bar as the attachment.

2. Stand facing the cable machine, feet shoulder-width apart, and grip the bar with an overhand grip (palms facing down), hands shoulder-width apart.

3. While holding the bar, sink into a squat.

4. Reverse the motion and stand up, pushing yourself onto your toes in one smooth movement – you should feel the tension from the weights here.

5. Slowly revert to the starting position and repeat.

4 calf workout mistakes to avoid

Even the best calf exercises won’t deliver results if your form is off. Avoid these common mistakes to make the most out of your training sessions.

1. Rushing through reps. Speeding through movements reduces muscle engagement and increases injury risk. Focus on slow, controlled reps to maximize your gains.
2. Skimping on the full range of motion. Poor quality reps lead to poor results. Lower your heels fully and rise all the way up to ensure your calves are being fully worked.
3. Bad footwear. Wearing the wrong shoes can put unnecessary strain on your ankles and calves, especially during strength training. Choose stable, supportive footwear with good ankle reinforcement to protect your joints and enhance performance.
4. Neglecting progressive overload. Sticking to the same weight and reps won’t challenge your muscles. Gradually increase resistance, reps or intensity to keep building strength.

Building calf exercises into your routine

You don't have to overhaul your routine to build calves of steel. Here are some tips to help.

• Blend calf exercises into leg day: If you’ve got time for leg day, you’ve got time to train your calves. Add a few sets of weighted calf raises after a heavy set of squats, or superset them for an even greater burn.
• Mix things up: Keep things interesting by making up new combo moves. For example, if you’re doing squats or lunges for your lower-body workout, challenge yourself (and your calves) by standing up on your toes after each rep.
• Other activities count too: Don’t forget – you don’t always need weights to build strong calves! Any sport that involves running, jumping or pushing off your toes engages your calf muscles.

Want more strength training advice?

• 7 dumbbell exercises for an epic leg day at home
• 5 of the best cable exercises for lower-body strength
• 10 unexpected benefits of weight training
• 9 core exercises to improve strength and stability