What Compound Barbell Exercises Work The Calves?

Compound exercises are multijoint exercises that require several muscle groups to complete the movement. Compound exercises will not isolate the calf, but rather use them as secondary and stabilizing muscles to complete the exercise. Barbell lower body exercises such as stepups, lunges, deadlifts and Olympic exercises are the most common exercises that stimulate the calf muscles.

Calf Muscles

The calves primarily consist of two muscles located on the back of the lower leg --- the soleus and the gastrocnemius. The soleus is the flatter and deeper of the two muscles, and is stimulated when the knee is bent. The gastrocnemius is the diamond-shaped muscle on the back of the lower leg and consists of two heads, the lateral and medial. The gastrocnemius muscle becomes stimulated when your knees are extended or straight. Both the soleus and the gastrocnemius are responsible for plantar flexion. Plantar flexion is the extension of the ankle resulting in the forefoot moving away from the body.

Deadlifts

The deadlift is one of the most basic and fundamental compound exercises that utilize nearly every major muscle group in the body including the calf muscles. Stand with your feet slightly apart and grasp the bar with your hands shoulder-width apart, using an overhand or mixed grip. Lift the bar off the ground, keeping it close to your shins by extending your hips and knees. Once upright, pull your shoulders back at the top of the lift. Pause for two seconds and return the bar to the floor, making sure not to arch your back. Keep your back straight and knees pointed forward throughout the entire movement.

Barbell Stepup

The barbell stepup is a compound movement that targets both the soleus and the gastrocnemius. Stand facing the side of a weight bench, with a barbell positioned on the back of your shoulders. Step onto the bench with your right foot, and then stand on the bench by extending your hip and knee. Bring your left foot up onto the bench next to your right foot, so both feet are planted on the bench. Step down onto the floor with your left foot, followed by your right foot. Repeat by taking your first step with your left leg, and then alternate your first steps between legs for eight to 10 repetitions each. The soleus becomes active with your leading foot, and the gastrocnemius with your second foot. The barbell lunge is a similar movement to the barbell stepup, also targeting your calves, and can be used as an alternative to the stepup.

Olympic Lifts

Olympic powerlifts such as the snatch, clean and jerk, power clean and push press are all compound power movements that require plantar flexion. These are advanced exercises but highly effective, and they strengthen not only the calves but also the entire body. Because of their complexity, only perform them under the guidance and supervision of a trained fitness professional or coach.