About calves
The gastrocnemius is the larger, visible calf muscle. It points the foot and helps bend the knee, so it works every time you rise onto your toes, walk, run or jump.
Choosing between these exercises
Calf raises with a barbell, dumbbells, a machine or just your body weight are the direct options. Because the gastrocnemius crosses the knee, raises done with straight legs target it more than bent-knee versions, which shift work to the soleus underneath. Walking, running and jump rope also load the calves.
At a glance
| Guides | 8 |
|---|---|
| Equipment | cardio (3), accessories (1), barbell lifts (1), bodyweight moves (1), dumbbells (1), machines (1) |
| Levels | 5 beginner, 3 intermediate |
| Movement patterns | Calf raise (4), General movement (4) |
| Most common supporting muscles | soleus (7), glutes (3), hamstrings (3), hip flexors (3) |
Where to start
These guides are rated beginner level: Standing dumbbell calf raise, Machine calf raise, Treadmill running, Outdoor running and Walking.
All 8 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Calf raise (4)
- Machine calf raise — Machines, beginner; also works soleus
- Standing dumbbell calf raise — Dumbbell, beginner; also works soleus
- Calf raise — Bodyweight / calisthenics, intermediate; also works soleus
- Standing barbell calf raise — Barbell, intermediate; also works soleus
General movement (4)
- Outdoor running — Cardio / conditioning, beginner; also works glutes, hamstrings, hip flexors and soleus
- Treadmill running — Cardio / conditioning, beginner; also works glutes, hamstrings, hip flexors and soleus
- Walking — Cardio / conditioning, beginner; also works glutes, hamstrings, hip flexors and soleus
- Jump rope — Accessories, intermediate; also works forearm flexors and quads
Common questions
How many calf exercises does One Fitness Hub explain?
8 guides in the Workout Explorer train calves as their main muscle, each with numbered steps, form cues and common mistakes. They cover cardio, accessories, barbell lifts, bodyweight moves, dumbbells and machines.
Which calf exercises are best for beginners?
5 of the 8 guides are rated beginner level, including Standing dumbbell calf raise, Machine calf raise, Treadmill running and Outdoor running. Read the steps and cues first, and start gently.
What equipment do I need for calf exercises?
The guides use cardio, accessories, barbell lifts, bodyweight moves, dumbbells and machines. 1 of them are bodyweight movements.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.