Exercises For Calves

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Best 12 Exercises For Calves

by Valerie Zeller Valerie Zeller

1. Lunge

Lunge
Lunge
Lunge

Lunge

A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.

How to do Lunge

  • Walk upright with foot shoulder-width apart in opposite.

  • Step one leg forward and lower the legs so all knees hit a 90-degree angle. Your back foot will fall off the board. Clasp your palms close at the sides. Rise back to your beginning spot and repeat.

Jumping Jacks
Jumping Jacks
Jumping Jacks

Jumping Jack

Jumping Jacks is a bodyweight exercise that works your traps, calves, deltoids, quadriceps and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs. It requires no equipment to do.

How to do Jumping Jacks

  • Walk erect with your feet aligned with your palms by your backs.

  • Quickly lift your arms over your head while throwing your foot out on the sides. Immediately reverse the movement to jump back to the standing position.

Dumbbell Deadlift
Dumbbell Deadlift

Dumbbell Deadlift

Dumbbell Deadlift is a strength exercise that works your calves, hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs and upper legs. It requires dumbbells to do.

How to do Dumbbell Deadlift

  • The dumbbell deadlift workout protects and improves the lower back and leg muscles.

  • Start off by taking 2 dumbbells with an overhand grip and stand with your feet shoulder width apart.

  • Holding your back straight bent at the hip, make any flexibility in your knees.

  • Straighten your back while you keep the dumbbells at arms length.

  • Bend over again dropping the dumbbells to just above the board.

  • Switch to starting point and replicate for as many reps and sets as needed.

Tree Pose
Tree Pose
Tree Pose

Tree Pose

Tree Pose is a none exercise that works your calves, hamstrings, quadriceps, glutes and hip flexors and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs, thighs and upper legs. It requires mat to do.

Warrior Pose 2
Warrior Pose 2
Warrior Pose 2

Warrior Pose 2

Warrior 2 Pose is a standing strength pose meant to energize the body and mind, increasing concentration and stamina. The posture strengthens the legs as it opens up the chest and hips.

How to do Warrior Pose 2

  • Start by laterally walking with your left leg so both legs are around 3 feet away from each other.

  • Then lunge through the right leg at around a 90 degree angle at the joint holding the left leg straight.

  • Extend all of the limbs straight forward so that they become flat in the shoulder axis.

  • Keep this place for 5 to 15 seconds, move back to the starting spot, switch sides and repeat.

Star Jump
Star Jump

Star Jump

Star Jump is a bodyweight exercise that works your calves, hamstrings, deltoids, quadriceps, glutes and hip flexors and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs, shoulders, thighs, upper body and upper legs. It requires no equipment to do.

How to do Star Jump

  • Start out standing up straight in a comfortable posture with your feet shoulder width apart and arms by your sides.

  • Then sit down halfway down and aggressively back up as far as possible, stretching your whole body out and pushing your arms and legs away from your chest.

  • Experience the complete length of your body and land with all of your limbs back in and feel the impact through your thighs.

  • Continue with as many reps and sets as needed.

Calf Raises
Calf Raises

Calf Raise

Calf Raises is a bodyweight exercise that works your calves and is a great basic move. When done correctly, it can effectively target your legs, lower body and lower legs. It requires no equipment to do.

Kettlebell Alternating Renegade Row
Kettlebell Alternating Renegade Row

Kettlebell Alternating Renegade Row

Kettlebell Alternating Renegade Row is a strength exercise that works your abs, calves, triceps, deltoids and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, legs, lower body, lower legs, shoulders, upper body and waist. It requires kettlebells to do.

How to do Kettlebell Alternating Renegade Row

  • To initiate this exercise; take two kettlebells and put them on the floor pushing yourself into a regular push-up posture with the body stretched forward.

  • Then use your weight to move one of the kettlebells onto the floor and force the other towards your arms with your hands.

  • Bring the kettlebell back onto the floor and perform the movement in the opposite wrist.

  • Repeat this exercise for as many repetitions as required.

Bear Crawl
Bear Crawl
Bear Crawl

Bear Crawl

A Bear Crawl is a bodyweight mobility exercise that uses strength in the shoulders, quads and abdominal muscles. It appears very similar to a baby crawl but requires you to bear the weight on your hands and toes rather than your knees. A bear crawl is an excellent exercise in core control and focused breathing.

How to do Bear Crawl

  • Begin on all fours and raise the knees until they're at a 90-degree angle and floating an inch above the table. Hold your back down, your knees hip-width apart and your shoulders shoulder-width apart.

  • Shift one side and the other foot forward an equivalent amount when remaining low to the table.

  • Turn hands, shifting the same hand and foot.

  • Continue the gesture when switching hands.

Bodyweight Side Lunge
Bodyweight Side Lunge

Bodyweight Side Lunge

Bodyweight Side Lunge is a bodyweight exercise that works your calves, hamstrings, quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.

How to do Bodyweight Side Lunge

  • Start out standing up straight with a small bend in your knees.

  • Move over on the foot on your left leg and sit down into your knees.

  • Lower yourself into the floor so that your front leg is parallel with the floor and stay for a count.

  • Go back to the starting spot.

  • Continue with as many reps and sets as needed.

Standing Split
Standing Split
Standing Split

Standing Split

Standing Split is a none exercise that works your calves and hamstrings and is a great moderate move. When done correctly, it can effectively target your legs, lower body, lower legs and upper legs. It requires mat to do.

Decline Bench Barbell Lunge
Decline Bench Barbell Lunge

Decline Bench Barbell Lunge

Decline Bench Barbell Lunge is a strength exercise that works your calves, hamstrings, quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your . It requires barbell to do.

How to do Decline Bench Barbell Lunge

  • Start out by setting up a decline bench in front of you, putting your right foot on the table, keeping your leg extended and carrying a weighted barbell on your shoulder blades.

  • So gradually, while maintaining your equilibrium, lunge out and squat down so that you experience a strain in your quads, holding for a count and rise back up to the starting spot.

  • Repeat with as many reps and sets as needed.

Looking for more?

Check out these 220 exercises which target your legs, lower body, lower legs, upper legs and hips. Most of them require either no equipment or mat, dumbbells, resistance bands or exercise ball and you can do them either at gym or outdoor or at home.

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Frequently Asked Questions

How many exercises for calves are there?

Now we have 220 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work calves, quadriceps, glutes, hamstrings and abs.

Where can one do these exercises?

You can do most of these exercises either at gym or outdoor or at home.