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Calves Exercises & Stretches

5 exercises that target the calves, plus 8 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

Front
Back

Calves

Gastrocnemius · soleus

What it does

Points the foot and pushes you off the ground on every step.

How to train it

Full range matters most: pause in the deep stretch at the bottom of every rep.

Best exercises for your calves

Standing Calf Raise — works the calves

Standing Calf Raise

Calves· Bodyweight
Jumping Jack — works the calves

Jumping Jack

Calves· Cardio
High Knees — works the quads and calves

High Knees

QuadsCalves· Cardio
Tree Pose — works the outer hips and calves

Tree Pose

Outer HipsCalves· Yoga
Seated Calf Raise — works the calves

Seated Calf Raise

Calves· Machine

Also works your calves

Not the main target in these, but a hard-working supporting muscle.

Lunge — works the quads and glutes

Lunge

QuadsGlutes
Lying Leg Curl — works the hamstrings

Lying Leg Curl

Hamstrings
Burpee — works the quads and chest

Burpee

QuadsChest
Squat Jump — works the quads and glutes

Squat Jump

QuadsGlutes
Step-Up — works the quads and glutes

Step-Up

QuadsGlutes
Chair Pose — works the quads and glutes

Chair Pose

QuadsGlutes
Mountain Pose — works the abs

Mountain Pose

Abs
Seated Leg Curl — works the hamstrings

Seated Leg Curl

Hamstrings

Stretches for your calves

Yoga poses and stretches that lengthen this muscle — good after training or at the end of the day.

Downward-Facing Dog — works the front delts

Downward-Facing Dog

Front Delts
Warrior I — works the quads and glutes

Warrior I

QuadsGlutes
Seated Forward Fold — stretches the hamstrings and lower back and calves

Seated Forward Fold

HamstringsLower BackCalves
Sun Salutation A — works the front delts and abs

Sun Salutation A

Front DeltsAbs
Standing Forward Fold — stretches the hamstrings and calves and lower back

Standing Forward Fold

HamstringsCalvesLower Back
Halfway Lift — works the lower back

Halfway Lift

Lower Back
Garland Pose — works the quads

Garland Pose

Quads

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsHamstrings

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