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Bodyweight Calf Exercises

11 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Bodyweight Machine

Calf Stretch Hands Against Wall

Medial gastrocnemiusLateral gastrocnemius

Vastus lateralisVastus medialisMedial gastrocnemius

Medial gastrocnemiusLateral gastrocnemius

Vastus lateralisGluteus maximusMedial gastrocnemius

Medial gastrocnemiusLateral gastrocnemius

Calf Stretch Elbows Against Wall

Medial gastrocnemiusLateral gastrocnemius

Seated Calf Stretch

Medial gastrocnemiusLateral gastrocnemius

Standing Gastrocnemius Calf Stretch

Medial gastrocnemiusLateral gastrocnemius

Standing Soleus And Achilles Stretch

Single-Leg Calf Raise

Medial gastrocnemiusLateral gastrocnemius

Standing Calf Raise on Step

Medial gastrocnemiusLateral gastrocnemius

Programs with these exercises

Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home