Whether you want to enhance your athletic performance or improve the muscle definition of the lower legs, you can incorporate calf raises exercise into your lower body training program to enhance your overall leg development.
Calf raises is an isolation exercise that bolsters the lower legs and increases muscle strength, endurance, and mass.
In this article, I’ve shared more than ten calf raise variations you can do with and without equipment. It involves bodyweight, resistance machine, barbell, dumbbell, and Smith machine calf raises.
Whether you train at home or in the gym, you can add some of them to your workout routine to build chiseled calves.
Calf Raises Muscles Worked
The calf raises bolster the gastrocnemius and soleus muscles and help you build sturdy, round, and defined calves.1 The Effect of Calf-Raise Exercise on Gastrocnemius Muscle Based on Other Types of Supports– Journal of The Korean Society of Integrative Medicine, 2 Kassiano W, Costa B, Kunevaliki G, et al. Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of Strength and Conditioning Research. 2023;37(9):1746-1753. doi:10.1519/JSC.0000000000004460
The calf muscles are located on the backside of the lower legs and are involved in various activities, including running, jumping, and squatting.
The calf raises also improve ankle strength and flexibility, which helps perform better during the high-strength explosive workouts.
Sturdy lower legs help you improve your running, squatting, jumping, and sprinting performance while minimizing the risk of injuries.
How to Position Your Feet During The Calf Raises?
Different foot positioning during the calf raise exercises targets the muscles differently.
You can use the three different foot positions during the calf raises, such as foot pointed outward, foot pointed inward, and foot pointed forward.
The study suggested that doing calf raises with your feet pointed outward increases the muscle thickness of the medial gastrocnemius, while performing calf raises in an inward feet stance provides greater gains for the lateral gastrocnemius head in nine weeks of training.3 Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy – The Journal of Strength and Conditioning Research
So, make sure you perform calf raises with different foot positions to forge your calves.
11 Best Calf Raise Variations to Build Burly Calves
- Bodyweight Wall-Supported Calf Raises
- Smith Machine Calf Raise
- Seated Machine Calf Raise
- Donkey Calf Raises
- Leg Press Machine Calf Raise
- Weighted Single-leg Calf Raise
- Eccentric Calf Raises
- Machine Standing Calf Raises
- Seated Dumbbell Calf Raise
- Reverse Calf Raises
- Barbell Calf Raises
Let’s see how to perform each exercise and its benefits.
1. Wall-Supported Calf Raises
Exercise Benefits
The wall-supported calf raises help strengthen calves, improve lower leg stability and balance, and enhance ankle joint flexibility. It requires no equipment and can be done anytime, anywhere, with the support of a wall or sturdy surface.
How-to Instructions
- Stand facing a wall with your hands against it for support and feet hip-width apart.
- Slightly lean forward, maintain a flat back, and brace your core.
- Lifting your heels as high as possible, rise onto your toes.
- Squeeze your calf muscles at the top of the movement.
- Lower your heels slowly for maximum benefit.
Exercise Tips
- Perform each rep in a controlled fashion, completing the full range of motion and feeling the full contraction in your calves.
- Avoid leaning too heavily on the wall.
2. Smith Machine Calf Raise
Exercise Benefits
Smith machine is an incredible equipment to perform myriad exercises, including standing calf raises. The Smith machine allows you to adjust the weight according to your fitness level, provide stability during exercise, and help you target calves more efficiently.
If you’re looking for a safer and more effective calf raise variation, include Smith machine standing calf raises into your strength and muscle building program to build beefy and defined calves.
How-to Instructions
- Set the bar at an appropriate height.
- Stand on the stepper or calf block and place the bar on the back of your shoulder.
- Position the balls of your feet on the edge of the foot platform.
- Maintain a neutral spine position and raise your heels as high as possible.
- Squeeze your calves for a couple of seconds, then slowly lower them to the start.
Exercise Tips
- Start with lighter weights and increase the load as you progress further.
- Make sure to stretch your calves to get full contraction.
3. Seated Machine Calf Raise
Exercise Benefits
Seated machine calf raises is an isolation exercise that strengthen and tone calf muscles effectively. It keeps your calves under constant tension and stimulates muscle growth.
How-to Instructions
- Sit at the calf raise machine and adjust the pads to rest on your thighs.
- Place your toes on the platform, allowing your heels to hang off the edge.
- Unhook the weight, then push the platform up using your calves.
- Lower your heels below the platform for a full stretch.
- Push the weight back up using your calf muscles. That’s one rep.
Exercise Tips
- Lower the heels below the platform to contract your calf muscles fully.
4. Donkey Calf Raises
Exercise Benefits
Donkey calf raise targets the gastrocnemius muscles from a different angle and helps increase the calves’ strength and size.
The set-up of the donkey calf raises also allows you to use your partner’s body weight for resistance.
How-to Instructions
- Position your toes on an elevated surface, like a stepper or foot platform.
- Bend forward and place your arms on the flat bench, chair, or an object until your torso is parallel to the ground.
- Brace your core and maintain a neutral spine position.
- Keep your legs straight but not locked.
- Lift your heels as high as possible until your calves are fully stretched.
- Pause for a moment, then lower your heels below the block for a full stretch.
Exercise Tips
- Use a controlled tempo for both upward and downward movements.
- Avoid bending your knees.
5. Leg Press Machine Calf Raise
Exercise Benefits
The leg press machine isn’t only for training your quads; you can also effectively isolate your calves.
Doing calf raises on the leg press machine allows you to target the calf muscles with adjustable resistance and helps develop strength and muscular appearance.
Unlike standing calf raises, it also offers better control over your balance and helps you focus only on the lower legs, making it suitable for individuals with balance issues.
How-to Instructions
- Sit on the leg press machine and place your toes on the footplate’s edge.
- Make yourself comfortable on the bench and release the safety lever.
- Extend your toes to lift the weight upward.
- Lower your heels below the footplate for a full stretch.
- Push the weight back up using your calf muscles.
- Do as many reps as possible in a controlled fashion.
Exercise Tips
- Make sure your lower back stays on the pad throughout the movement.
- Start with light weights and increase the load as you progress further.
6. Weighted Single-Leg Calf Raise
Exercise Benefits
You can use a dumbbell to perform weighted unilateral heel raises. The single-leg calf raises allow you to train each leg individually and help improve strength imbalance and muscular symmetry.
How-to Instructions
- Stand straight, holding a dumbbell; lean forward and place your other hand on the wall for support.
- Lift your one leg off the floor and bend your knee. That’s your starting position.
- Raise your heel as high as possible until you feel the full contraction in your calves.
- Hold for a moment, then lower your heels to the ground.
Exercise Tips
- Maintain an upright position throughout the movement.
- Keep your working leg straight throughout the movement.
7. Eccentric Calf Raises
Exercise Benefits
Eccentric calf raises focus on the lengthening phase of the calf muscles. It requires you to lower the calves slowly and deliberately.
It is also known as negative calf raises and is crucial for bolstering your calves and sculpting your lower leg.
How-to Instructions
- Stand on the calf blocks on the balls of your feet.
- Slightly lean forward and place your hands on the floor.
- Lift your heels to rise onto your toes.
- Slowly and controlled, lower your heels below the level of the surface.
- Use your calf muscles to resist gravity during the lowering phase.
Exercise Tips
- Use a stable surface for safety.
- Focus on controlling the lowering phase.
- Avoid your heels dropping too quickly.
8. Machine Standing Calf Raises
Exercise Benefits
You can use bodyweight and dumbbells to hit your calves at home. However, if you want to highly engage your calves without thinking about maintaining balance, you can try the calf raise machine in the gym. This machine is specifically designed to perform calf raise exercises and increase gastrocnemius muscle strength and thickness.
How-to Instructions
- Adjust the machine’s shoulder pads and foot platform.
- Position your shoulders under the pads and place the balls of your feet on the platform.
- Lift your heels by extending your ankles until your lower legs are fully stretched.
- Lower your heels below the platform, and again push the weight up using your calf muscles.
Exercise Tips
- Control both the lifting and lowering phases.
- Gradually increase resistance for progressive overload.
9. Seated Dumbbell Calf Raise
Exercise Benefits
You can strengthen and build your calves with dumbbells at home. The dumbbells allow you a full range of motion and help you target your calf muscles more specifically. The extra resistance by dumbbells reinforces your calves and helps them grow big.
How-to Instructions
- Grab one dumbbell in each hand and sit on a bench with your feet flat.
- Place the dumbbells on your knees.
- Lift your heels as high as possible by contracting your calf muscles.
- Lower your heels below your toes for a full stretch.
Exercise Tips
- Use an appropriate bench and dumbbell weight.
- Control the lifting and lowering phases.
- Avoid using momentum to lift the weight.
10. Reverse Calf Raises
Exercise Benefits
You can do reverse calf raises on the Smith machine. The reverse calf raise strengthens the front calf muscles (tibialis anterior) and improves lower leg aesthetics and definition.
How-to Instructions
- Stand facing the machine with your toes on an elevated surface and the barbell across your shoulders.
- Lift your toes as high as possible by contracting the tibialis anterior muscles.
- Lower your toes below the platform for a full stretch.
Exercise Tips
- Adjust the Smith machine bar to a comfortable height.
- Use a full range of motion, lifting toes as high as possible.
11. Barbell Calf Raises
Exercise Benefits
The barbell calf raises is another excellent variation you can add to your routine. Unlike isolation calf exercises, it engages multiple muscles, including the core, hamstrings, and arms, simultaneously. It also enhances balance and stability, helping you enhance your functional fitness.
How-to Instructions
- Stand with feet hip-width apart, a barbell across your upper back.
- Lift your heels as high as possible using calf muscles.
- Lower heels below your toes for a full stretch.
- Control both the lifting and lowering phases.
Exercise Tips
- Maintain an upright posture with your core engaged.
- Avoid using excessive weight.
- Keep your calves stretched for a couple of seconds during each rep.
How Often Should You Train Your Calves?
You can train your calves once to three times a week, depending on your fitness level and goal.
For example, if you want to grow your calf muscles, you should train them with higher frequency, usually three times a week, using different variations and foot positions.
However, if you only want to maintain strength and shape, once a week is enough.
The resistance calf exercises are more effective than the bodyweight for increasing strength and mass. So, make sure to include them in your workout regime accordingly.
References
- 1The Effect of Calf-Raise Exercise on Gastrocnemius Muscle Based on Other Types of Supports– Journal of The Korean Society of Integrative Medicine
- 2Kassiano W, Costa B, Kunevaliki G, et al. Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of Strength and Conditioning Research. 2023;37(9):1746-1753. doi:10.1519/JSC.0000000000004460
- 3Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy – The Journal of Strength and Conditioning Research