Get Toned, Shapely Calves With These Home Calf Exercises

Whether you've got skinny calves or fat calves, these calf exercises can help! They will assist you in building a beautiful set of toned calves which you can show off at the beach this summer.

To get started, browse through the calf muscle exercises on this page - then try them! They're easy to do at home, requiring only the simplest of equipment.

 

 

Double Leg Calf Raises

This exercise requires a bit of balance. If you're a little wobbly, either hold onto something or make sure you're at the bottom of the set of steps! We don't want to hurt you before you've even started!

  • Find a step of some kind.
  • Hold a weight in each hand.
  • Stand up straight, with the balls of your feet on the edge of the step.
  • Lift up onto your tip toes and tense your calf muscles.
  • Hold for about 1/2 a second.
  • Lower your heels below the edge of the step.
  • Repeat.

 

calf raises exercise stage onecalf raises exercise stage two

Back to top

 

Single Leg Calf Raises

This exercise uses a weight, but you don't have to use it if you're not strong enough yet. Funnily enough, calf exercises are often more effective with less weight anyway!

  • Find a step of some kind and something nearby. eg: a chair to hold onto.
  • Hold a weight in one hand.
  • Use your other hand to help you balance.
  • Stand up straight, with the ball of one foot on the edge of the step.
  • Bend your other leg behind you.
  • Lift up onto your tip toes and tense your calf muscle.
  • Hold for about 1/2 second.
  • Lower your heel below the edge of the step.
  • Repeat.
  • After your set is finished, change legs.

calf raises exercise stage onecalf raises exercise stage two

Back to top

 

Calf Raises Using Weights

You can make these calf exercises more effective if you have something under you toes - like a plank of wood. This allows your calves to go through just that little bit more range of motion.

  • Get a chair or bench to sit on.
  • Hold a weight across your thighs or one above each thigh.
  • Sit up straight, with your feet flat on the ground.
  • Lift up onto your tip toes and tense your calf muscles.
  • Hold and squeeze for 1-2 seconds.
  • Lower your legs back down to the floor.
  • Repeat.

calf exercises stage onecalf exercises stage two

Back to top

 

Swiss Ball Calf Raises

This exercise is really good because it's a lot easier to balance when you're leaning against the swiss ball. Of these calf exercises, this is our favorite.

  • Get a swiss ball and 2 dumbbells.
  • Put the swiss ball on the wall and rest your chest against it.
  • Hold a dumbbell in each hand.
  • Using both legs, lift up onto the balls of your feet.
  • Lower down slowly.
  • Repeat.

calf exercises with a swiss ball and some dumbbellscalf exercises with a swiss ball and some dumbbells

Back to top

 

Single Leg Swiss Ball Calf Raises

This one is pretty much the same as the last one. It is definitely harder though... Double hard!

  • Get a swiss ball and 2 dumbbells.
  • Put the swiss ball on the wall and rest your chest against it.
  • Hold a dumbbell in each hand.
  • Lift one of your feet.
  • With your other leg, lift up onto the ball of your foot.
  • Lower down slowly.
  • Repeat.

 

single leg calf raises. This is a calf exercisesingle leg calf raises. This is a calf exercise

Back to top

 

Resistance Band Calf Extensions

This difficulty of this exercise can be varied by changing how tight the resistance band is. Pull really tight to make it much harder.

  • Put the handles of the resistance band on your feet and wrap the band around your back.
  • Lie down on a yoga mat.
  • Push your toes out and squeeze your calf muscles.
  • Repeat

Calf exercises using a resistance bandcalf exercises with a resistance band

Back to top

 

Use these frequently and your calves will become so tantalizing even you won't be able to keep your hands off them ;)

 

WARNING: For People With Fat Calves

It's important you know that calf exercises are one of the least effective ways of reducing the fat stored there. Rather you need to work larger muscle groups to boost your resting metabolic rate. This will help you burn fat from all over your body - including your calves!

Your largest muscles are all in your legs. Muscles like your glutes, thighs and hamstrings. To learn some exercises for these muscles which you can do at home, click here.

 

 

 

Free updates

Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up