What Weight Training Exercises Work The Calf?

The muscles of the calves include the gastrocnemius, soleus and tibialis anterior. These muscles perform an action called plantar flexion. Plantar flexion is when you point your toes or lift your heels, like when you lift onto your tiptoes to reach something from a high shelf. There are a few weight training exercises that work your calves through plantar flexion.

Dumbbell Heel Raises on a Board

Heel raises are the most basic calf exercise. They target the gastrocnemius and soleus. Using a board to stand on while doing heel raises lets you drop your heels down below the level of the board so you can do a full range of motion. Dumbbells add weight for your calves to lift besides just how much your body already weighs. To perform dumbbell heel raises on a board, stand with your heels off the edge of the board or a step. Relax your arms next to your sides with a dumbbell in each hand. Next, raise your heels toward the ceiling and keep your back straight. Lower your heels back down until your heels drop about 1 inch below the board.

Cycled Split-Squat Jumps

Cycled split-squat jumps work the gastrocnemius, soleus and tibialis anterior of the calves. This exercise also strengthens your arms, shoulders, thighs and abs. The split squat is a classic weight lifting exercise but adding a jump and switching your feet to cycle your legs increases the work to your calves. This exercise is done without using free weights. To begin, stand with your right foot slightly in front of your left and lift the heel of your left foot. Bend both of your knees and lean forward slightly. Hold your arms bent at your sides. Then, push off the balls of both feet and jump into the air, straightening your legs and pointing your toes. Switch your feet so that you land with your left foot forward and right foot back. Bend both knees as you land and then jump up again. Do the desired number of cycled split-squat jumps.

Box Jumps

The box jump exercise targets the gastrocnemius, glutes and quads. You will need a box or platform that is about 6 to 12 inches high. Stand with your feet a few inches apart, bend your knees and then jump with both feet on top of the box. Point your toes toward the floor as you jump. Swing your arms up toward the ceiling and then hold them out in front of you for balance as you land on the box. Step back onto the floor. Do the desired number of box jumps.