The calves, including the gastrocnemius, soleus, and tibialis anterior, play a crucial role in lower-body strength, stability, and mobility. Whether you’re aiming to enhance athletic performance, improve balance, or build stronger, more defined legs, training the calves is an essential component of any well-rounded fitness program. Additionally, the popliteus muscle contributes to knee stability, further emphasizing the importance of targeting the lower leg in your workouts.

This page offers a detailed guide to calf exercises, providing a variety of options for all fitness levels and equipment access. For the gastrocnemius, exercises like standing calf raises using a barbell, dumbbells, or Smith machine are included, along with versatile options like resistance band raises and bodyweight single-leg raises. To target the soleus, movements such as seated calf raises and Smith machine variations are included, focusing on the deeper calf muscles that support endurance and stability.

For the tibialis anterior, exercises like tibialis raises with a barbell, dumbbell, or cable help develop strength in the front of the lower leg, improving ankle mobility and preventing shin splints. Stretches for all key areas, including the popliteus, ensure flexibility and recovery, reducing tightness and enhancing performance.

Whether you’re training for explosive power, endurance, or muscle definition, this page provides a comprehensive selection of exercises and stretches to build stronger, more functional calves and lower legs.

General or Gastrocnemius

Barbell

• Barbell Standing Calf Raises
• Safety Squat Bar Standing Calf Raise

Dumbbell

• Dumbbell Standing Calf Raises
• Dumbbell Standing Single Leg Calf Raises

Cable

• Cable Standing Calf Raises
• Cable Standing Single Leg Calf Raise

Lever (Plate Loaded)

• Calf Raise on Leg Press
• Seated Calf Raise

Lever (Selectorized)

• Standing Calf Raise
• Donkey Calf Raise

Weighted

• Weighted Calf Raises

Band Resistive

• Resistance Band Calf Raises

Body Weight

• Standing Calf Raises
• Standing Single Leg Calf Raises

Self Assisted

• Self Assisted Calf Raises

Sled

• Sled Calf Raises

Smith

• Smith Machine Standing Calf Raises
• Smith Machine Donkey Calf Raises

Stretch

• Floor Board
• Lunging
• Pike
• Step
• Towel
• Wall

Soleus

Barbell

• Barbell Seated Calf Raises
• Safety Squat Bar Seated Calf Raises

Lever (Plate Loaded)

• Seated Calf Raise

Smith

• Smith Machine Seated Calf Raises

Stretch

• Soleus Stretching

Tibialis Anterior

Barbell

• Barbell Tibialis Raises

Dumbbell

• Dumbbell Tibialis Raises

Cable

• Cable Tibialis Raises

Lever (Plate Loaded)

• Lever Plate Loaded Tibialis Raises

Lever (Selectorized)

• Lever Selectorized Tibialis Raises

Sled

• Sled Tibialis Raises

Smith

• Smith Machine Tibialis Raises

Body Weight

• Body Weight Tibialis Raises

Stretch

• Tibialis Anterior Stretching

Popliteus

Stretch

• Popliteus Stretching

EXERCISES