Exercises that train the Calves

The fastest way to train the Calves is Standing Calf Raises, which covers 100% of a session on its own.

Gastrocnemius and soleus sit behind the shin and point the foot down. They are the group most often left at zero: no squat, deadlift or press loads them meaningfully, so unless a program includes a dedicated calf movement they finish the week untrained.

Equipment that can take Calves all the way to a session target on its own: Barbell, Bodyweight, Dumbbells, Machines, Smith machine.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Standing Calf Raises 100% Machines
• Plate-Loaded Donkey Calf Raise 100% Machines
• Hack Squat Calf Raises 95% Machines
• Smith Machine Calf Raises 95% Smith machine
• Donkey Calf Raises 90% Bodyweight
• Seated Calf Raises 85% Machines
• Dumbbell Calf Raises 85% Dumbbells
• Single-Leg Calf Raises 85% Bodyweight
• Barbell Calf Raises 85% BarbellIntermediate
• Jump Rope 80% Jump rope
• Bodyweight Calf Raises 75% Bodyweight
• Jumping Jacks 75% Bodyweight
• Jump Squat 40% BodyweightIntermediate
• Step-Ups 35% DumbbellsBenchIntermediate
• Bodyweight Step-Ups 30% Bodyweight
• Pistol Squat 20% BodyweightProfessional
• TRX Pistol Squat 20% Suspension trainerIntermediate
• Single-Leg Romanian Deadlift 20% DumbbellsIntermediate
• TRX Hamstring Curl 20% Suspension trainerIntermediate
• Banded Standing Leg Curl 20% Resistance bands
• Bulgarian Split Squat 20% DumbbellsBenchIntermediate
• Split Squat 20% Bodyweight
• Barbell Push Press 20% BarbellProfessional
• Barbell Thruster 20% BarbellIntermediate
• TRX Lunge 15% Suspension trainer
• Farmer's Carry 15% Dumbbells
• Kettlebell Farmer's Walk 15% Kettlebells
• Seated Leg Curl 15% Machines
• Lying Leg Curl 15% Machines
• Ball Leg Curl 15% Exercise ball
• Barbell Squat 10% BarbellIntermediate
• Leg Press 10% Machines
• Hack Squat 10% Machines
• Dumbbell Front Squat 10% DumbbellsIntermediate
• Front Squat 10% BarbellProfessional
• Smith Machine Squat 10% Smith machine
• Bodyweight Squat 10% Bodyweight
• Kettlebell Front Squat 10% Kettlebells
• Band Squat 10% Resistance bands
• Dumbbell Squat 10% Dumbbells
• Single-Leg Press 10% Machines
• Smith Machine Front Squat 10% Smith machine
• TRX Squat 10% Suspension trainer
• Kettlebell Squat 10% Kettlebells
• Horizontal Leg Press 10% Machines
• Dumbbell Lunges 10% DumbbellsIntermediate