Calf exercises train the gastrocnemius and soleus, the two muscles that drive every push off the ground. They matter for walking, running, and jumping, and for keeping the ankle stable under load. The calves recover quickly and tolerate frequent work, so short sets done often tend to beat one long session a week.
Below are 2 calf exercises, 1 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
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All Calf Exercises (2)
Frequently Asked Questions
What are the best calf exercises for beginners?
Calf Raise is the most beginner-friendly choice here. Start with a slow, full-range version you can control on every rep, then add Calf Hops once your ankles handle the load comfortably.
How many sets and reps should I do for calf exercises?
A practical default is 2 to 4 sets of 10 to 20 reps, 2 to 3 sessions per week. The calves tolerate more frequency than most muscles because they carry you around all day. Start at the easier end of that range and add reps before adding load; each exercise's guide gives specific targets.
How often should I train calves?
Two or three short sessions a week works well. Calf Raise and Calf Hops both recover quickly, so spreading a small amount of work across the week beats one long session.
How do I make these calf exercises harder over time?
Once your form is repeatable, progress toward harder options such as Calf Hops, then add load or move to a single-leg version. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.