20 Calf Exercises That'll Tone Your Lower Legs And Improve Your Performance

Why it rocks: “Calf raises are a simple classic exercise that you can do anywhere and are great for targeting the gastrocnemius muscle (upper part of calves),” says Hamlin. Plus, calf raises are a great way to improve your balance since they work on building ankle strength and stability.

How to:

1. Begin standing with feet shoulder-width apart and holding dumbbells (weights optional).
2. Engage abs for stability, then press through balls of feet to lift heels high up off the floor. Keep knees straight but not locked.
3. Pause at top, squeezing calf muscles, then lower heels back down. That's 1 rep.

Why it rocks: This move is a great option for warming-up since it requires you to turn the foot outward which helps to wake up the calves and legs in a different movement pattern, says Hamlin. “Adding external rotation can also be healthy for us because most people only ever exercise in a sagittal plane (think: running instead of activities that turn the foot outward),” he explains.

How to:

1. Start standing with feet wide and toes turned out slightly.
2. Engage core and bend knees to reach hips back and lower down into a squat, dropping arms down between legs.
3. Then, drive through heels to stand up, simultaneously circling arms out to sides and up overhead.
4. Once fully extended, press up onto toes and lift heels high.
5. Lower back down with control to return to start. That's 1 rep.

Why it rocks: “An isometric calf raise makes us hold at the top to feel the burn which gives us better results,” says Hamlin. If you’re looking to level-up, try increasing the time you hold the move at the top, to make it a time under tension exercise, which is a super effective way to push through a plateau and build your body awareness, he explains.

How to:

1. Begin standing with feet shoulder-width apart and dumbbells in hands.
2. Engage abs for stability, then press through balls of feet to lift heels high up off the floor. Keep knees straight but not locked.
3. At the top, squeeze calf muscles and hold for five seconds.
4. Lower back down with control. That’s 1 rep.

Why it rocks: “Just like the squat to raised heel exercise, this move forces external rotation of the foot but also increases the difficulty by forcing us to raise up off the floor,” says Hamlin. Additionally, the external rotation is great for stability in the foot, he adds.

How to:

1. Begin by standing with feet shoulder-width apart, toes facing outward and heels touching.
2. Engage abs for stability, then press through balls of feet to lift heels high up off the floor, allowing them to separate. Keep knees straight but not locked.
3. Pause at top, squeezing calf muscles.
4. Lower heels back down with control. That's 1 rep.

Why it rocks: This is a classic move for a reason… it works! “Jumping jacks are great for warm-ups and it gets those calves working overtime while bringing your heart rate up,” says Hamlin.

How to:

1. Start standing with feet together and arms at sides.
2. Simultaneously raise arms out and overhead while jumping feet out past shoulders.
3. Without pausing, quickly reverse the movement. (Stay on balls of feet throughout movement.) That's 1 rep.

Why it rocks: “This move is amazing for warming up the lower body and loosening your quads,” says Hamlin. “Your hamstrings have to pull against any quad tightness you may have which forces them to warm up along with the calves.”

How to:

1. Start standing with feet under hips and hands at sides.
2. Bend left leg and raise heel to glute.
3. Quickly return it to start and repeat on the right side. (Stay up on balls of feet throughout movement.) That's 1 rep.

Why it rocks: "This is a super fun movement because you get a little punch power in while you are warming up your feet,” says Hamlin. “The alternating fast taps on the floor turns on the nervous system and calves and, in the process, get you ready for high-intensity activity.”

How to:

1. Start standing with feet slightly wider than hips, knees softly bent, and arms bent with fists up at chin height.
2. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. That's 1 rep.

Why it rocks: “This move is the opposite of the outward calf raise because it creates internal rotation of the foot,” says Hamlin. “Many of us are extremely weak in the position and developing stability here is amazing for injury prevention from the foot and calves, up the knee, and all the way into the hip.”

How to:

1. Begin by standing with feet shoulder-width apart, toes facing inward and heels out slightly.
2. Engage abs for stability, then press through balls of feet to lift heels high up off the floor. Keep knees straight but not locked.
3. Pause at top, squeezing calf muscles.
4. Lower heels back down with control. That's 1 rep.

Why it rocks: High knees are awesome for warming up your legs and a great move to activate your lower body and feet, says Hamlin. Plus, if you train your calves and feet to move like this, you’re putting in the work to build up stamina and prevent injury, he adds.

How to:

1. Start in a standing position on the mat with arms bent at 90 degrees, elbows close to sides, and hands at hip height in front of body.
2. Bend your right leg and lift your right knee up to tap your palm.
3. Return the right knee to the floor and quickly repeat on the left side. Stay up on balls of feet throughout movement. That's 1 rep.

Why it rocks: Banded moves are one of Hamlin’s favorites for a reason: They're tough. “Your hip flexors and glutes will be screaming after this exercise, and these light plyometric moves do a great job of warming up your feet and calves to prepare you for the rest of your workout.”

How to:

1. Start with a mini band around your ankles, standing tall.
2. Hop so both feet out wide.
3. Hop both feet back to start. That's 1 rep.
4. Keep jumping repeatedly, picking up the speed of your hops. (Optional: Power your arms like standard jumping jacks as you jump feet.)

Why it rocks: “Using a single leg really starts to help with stability and strength for your feet and calves,” says Hamlin. Focusing on one side at a time levels up the move and helps build a strong, stable lower bod.

How to:

1. Begin by standing with feet shoulder-width apart with hands resting on a chair or solid surface in front of you for support.
2. Raise left foot off the ground and bend knee.
3. Keeping your leg lifted, engage the core and press through the ball of the right foot to lift heel high.
4. Pause at the top and squeeze calf muscle.
5. Lower back down to the floor. That's 1 rep. Complete all reps then switch sides.

Why it rocks: This is a great move to wake up your *entire* body and your nervous system will be fully activated afterwards, says Hamlin. “Focus on the speed that you move your feet, and your ankles and calves will be primed.”

How to:

1. Start in a quarter squat with feet as wide as mat and arms bent, hands in front of chest.
2. Begin moving your feet quickly in place.
3. Count to five, then squat down, place palms and mat, jump feet back to high plank position and lower body to the floor in one fluid motion.
4. Without pausing, quickly jump back up to starting position moving feet quickly in place. That's 1 rep.

Drop too challenging? Stick to just the fast feet!

Why it rocks: “This is one of my personal favorites because once you bend the knees for calf raises it targets your soleus (the muscle in the back part of your calf which runs just below the knee to the heel), which is super beneficial for a lot of athletic movements,” says Hamlin. You'll notice the next time you're walking up the stairs or running uphill.

How to:

1. Sit on the edge of a box or chair and place a yoga block (or equivalent props, like a books) beneath balls of feet, allowing heels to drop towards the floor.
2. Hold dumbbells in hands, resting ends on tops of thighs.
3. Engage core, then press through balls of feet to lift heels high.
4. Pause at the top, squeezing calf muscles, then lower back down to start. That's 1 rep.

You can perform this move with or without an actual jump rope. The form is the same either way!

Why it rocks: Jumping rope is surprisingly difficult on your calves, especially when you focus on speed. You’ll also notice gains in your hamstrings, quads, and glutes and a major calorie burn, notes Hamlin.

How to:

1. Start with feet together and arms by sides.
2. Bend at elbows (but keep them close to body) to lift forearms wide and up to hip height.
3. Begin making small forward circles with both forearms while simultaneously taking quick hops with feet. (If you're using a jump rope, start with rope resting on the floor behind heels and hop over it as it revolves forward and down towards feet.) Each jump is 1 rep.

Why it rocks: “I absolutely love this movement because it not only strengthens the calves by loading on more weight, but it also works the front of your shins,” says Hamlin. This exercise can help you develop balance in a different way, lifting the toes off the floor and strengthening the tibialis anterior (front of your shins).

How to:

1. Begin standing with feet shoulder-width apart and weights in hands.
2. Engage abs for stability, then roll back so weight shifts into heels and toes lift up off the floor.
3. Immediately roll forward and rise up onto your toes.
4. Squeeze calf muscles, then return to start. That's 1 rep.

Why it rocks: Jump squats are great for training the legs and calves since the move will build explosive movement and power, says Hamlin. You may not feel a burn in your calves at the moment (you’ll likely feel your quads and glutes on fire), but don’t panic because they are still putting in major work (and you might be sore the next day!), he explains.

How to:

1. Start standing with feet shoulder-width apart, toes forward, arms at sides.
2. Bend knees, stick butt back, and lower down into a squat, bringing hands together in front of the chest.
3. Explosively jump up as high as possible off the floor, swinging arms straight behind the body for momentum.
4. Land softly on the balls of feet and immediately lower into the next squat. That's 1 rep.

Why it rocks: “Every great leg workout should include exercises to stretch out your calves, and this move will do exactly that,” says Hamlin. If you feel your calves are extra tight, try a couple of these throughout your day to let them unwind.

How to:

1. From a plank position, tuck toes and lift hips up and back, sinking your heels toward the floor.
2. Press shoulder blades down back, relax neck, and spread fingers wide on mat, keeping palms flat against the floor.
3. From this position, press up onto left toes, bending right knee, while straightening left leg and reaching left heel towards mat.
4. Repeat on the other side. That's 1 rep.

Why it rocks: “This is a great exercise to teach the foot complex how to receive the forces that are transferred from the floor through your foot and into your body during explosive movements,” notes Hamlin. Pencil jumps are also a great exercise for calf and ankle injury prevention, he adds.

How to:

1. Start standing, feet shoulder-width apart. Keep arms by your sides or at hips.
2. Jump up and down straight up in the air by bouncing off the balls of the feet. Extend legs straight while in the air air and bend knees to land softly.
3. For this move, complete as many jumps as possible in 45 seconds.

Why it rocks: This movement is a little more complex since it requires balance, strength, and coordination through your foot by using your calves, quads, and hips, explains Hamlin. You’ll also get a little cardio boost as you work on explosive movements to drive your knee up toward the hip.

How to:

1. Stand facing a bench or step.
2. Place left foot up on bench and push through left heel to press body up onto box, hopping straight up and driving right knee up towards hip.
3. Carefully lower back down to start. That's 1 rep.

Why it rocks: Lateral movements like this are key to preventing injury, says Hamlin. Including lateral high knees in your sweat sesh is also an excellent way to generate stability in your calves and feet.

How to:

1. Start standing on your left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side, and right arm bent, hand in front of chest.
2. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions.
3. Continue alternating feet while moving to the right for three high knees.
4. Then, reverse the movement to move back to starting position on the mat. That's 1 rep.