Calves Exercises

The calves raise the heel. A straight knee, as in a standing calf raise, loads the gastrocnemius. A bent knee, as in a seated calf raise, loads the soleus. Both need a full stretch at the bottom and a pause at the top, usually for more reps than a squat. FlexFit programs a straight-knee raise every week and adds the seated version when a machine is available.

How to train calves

Use the 8 to 20 rep range and lower the heel slowly. Stand on a step when you can so the heel drops below the toes. One standing raise and, if you have the machine, one seated raise cover the two knee positions. Two to four short sessions a week works better than one long session.

How FlexFit programs calves

At home, FlexFit programs single-leg and two-leg bodyweight raises, plus dumbbell standing raises if you have weights. At the gym it adds standing, seated, and leg-press calf machines. Sets and reps come from your program's current week and the last time you logged the movement.

Calves exercises in FlexFit's library

  • Donkey Calf Raise

    Position yourself in the donkey calf raise machine with your hips under the pad and torso bent forward parallel to...

  • Seated Calf Raise

    Sit on the calf raise machine with the balls of your feet on the platform and your toes pointing forward. Position...

  • Single-Leg Calf Raise

    Stand on one leg with the ball of your foot on the edge of a step or raised platform, heel hanging off. Hold a wall...

  • Standing Calf Raise (Dumbbell)

    Stand upright with feet hip-width apart, holding a dumbbell in each hand at your sides with arms straight. Position...

  • Standing Calf Raise (Machine)

    Position your shoulders under the pads of the calf raise machine with your feet hip-width apart on the platform,...

Calves training questions

How many sets of calves per week?
Most lifters progress on 8 to 16 hard sets a week. Reps per set usually run longer than on squats. FlexFit starts near the low end of your program's range and adds sets as you log them.
What calf exercise works with no machine?
A single-leg calf raise on a step, holding a wall for balance. Add a dumbbell in one hand when bodyweight is easy. FlexFit programs that when your equipment profile has no calf machine.