Calf Workout for Intermediate Lifters
This session is for intermediate lifters who already have a solid base of training and want to build thicker, stronger calves with more intention. If you've been training for a year or more and feel like your calves have lagged behind the rest of your legs, this is the workout to change that. We'll walk you through a focused routine that hits the right muscles, in the right positions, with the right depth.
What the research says
The research on calf training has gotten genuinely interesting in the last few years. Two studies looked closely at how range of motion and foot position during calf raises affect which part of the gastrocnemius grows — and both found that the details matter more than most people expect. A third study examined whether hour-long daily stretching with an orthosis could build muscle in the calf, and the results were notable. A fourth study looked at static stretching and its effect on tendon mechanics and jumping efficiency, and the findings were more measured.
The range-of-motion and foot-position findings come from controlled studies with ultrasound measurements and are reasonably strong for their specific conditions — though sample sizes are modest and populations were narrow (young women and young men respectively), so direct generalization should be cautious.
A 2023 study compared three versions of the calf raise in 42 young women over 8 weeks — full range of motion, partial range at the lengthened end (ankle dorsiflexed), and partial range at the shortened end (ankle plantarflexed). The group training in the lengthened partial range showed significantly greater medial gastrocnemius muscle thickness increases (+15.2%) compared to the full range of motion group (+6.7%) and the shortened partial range group (+3.4%).
View study →A 2020 study in 22 young men compared three foot positions during unilateral calf raises over 9 weeks — foot pointed outward, foot pointed inward, and foot pointed forward. Foot pointed outward produced greater medial gastrocnemius muscle thickness increases (8.4%) compared to foot pointed inward (3.8%), while foot pointed inward produced greater lateral gastrocnemius increases (9.1%) compared to foot pointed outward (5.5%). Significant differences were observed between the outward and inward conditions.
View study →A 2024 study found that static stretching (1 minute × 4 sets) reduced tendon hysteresis in the plantar flexors, and that reduction persisted for up to 60 minutes after stretching. However, during 10 minutes of submaximal repetitive jumping after stretching, there were no significant differences in electromyogram activity of the medial gastrocnemius, lateral gastrocnemius, or soleus compared to the control condition.
View study →A 2022 study had 27 participants stretch their plantar flexors for one hour per day for six weeks using an orthosis. The intervention group showed a significant 15.2% increase in muscle cross-sectional area of the lateral gastrocnemius, along with significant increases in maximal isometric strength, one-rep max, and range of motion in the upper ankle.
View study →The routine
Warmup
Use a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement. When you are done with the right foot, then repeat with the left leg.
Stand with your legs together and hands by your waist. Now move your knees in a circular motion as you breathe normally. Repeat for the recommended amount of repetitions.
Main
Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch. Repeat for the recommended amount of repetitions.
For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched. Repeat for the recommended amount of repetitions.
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second. As you inhale, go back to the starting position by slowly lowering the heels. Repeat for the recommended amount of times.
Cooldown
Begin seated on the ground with your legs bent and your feet on the floor. Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat on the other leg.
Stand facing a wall from a couple feet away. Lean against the wall, placing your weight on your forearms. Attempt to keep your heels on the ground. Hold for 10-20 seconds. You may move further or closer the wall, making it more or less difficult, respectively.
Set and rep ranges are general starting suggestions based on this guide's level — adjust to your own experience, and progress gradually.
If you feel sharp pain in the Achilles tendon or back of the ankle during any exercise — especially on the deep stretch at the bottom — stop and reassess your range of motion; pushing through that kind of pain is not productive and this routine is not a substitute for guidance from a qualified health professional if you have an existing ankle or lower-leg issue.