If you’re looking to build powerful, shapely calves, you need a workout program that targets the muscles in your lower legs. Unfortunately, many traditional leg workouts neglect the calves, which can leave you with uneven, weak-looking legs.

Fortunately, we’ve put together a killer strength training program that will help you develop the calves of your dreams!.

The Anatomy of Your Calves

Before we dive into the workout program, it’s important to understand the anatomy of your calves. Your lower legs are composed of two main muscle groups:.

Gastrocnemius

The gastrocnemius is the larger of the two calf muscles. It forms the visible bulges that are the hallmark of strong, athletic calves. The gastrocnemius is responsible for plantar flexion (pointing your toes) and knee flexion (bending your knees).

Soleus

The soleus is a smaller muscle located underneath the gastrocnemius. It’s responsible for plantar flexion but doesn’t contribute as much to knee flexion as the gastrocnemius.

The soleus is often overlooked in training programs, but it’s essential for a balanced, symmetrical lower body.

Warm-Up

Before you start the workout, it’s important to warm up your calves to prevent injury and prepare your muscles for exercise. Here’s a simple warm-up routine you can do before each workout:.

Walking Calf Raises

Stand with your feet hip-width apart on the edge of a curb or step. Lower your heels down as far as possible, then raise up onto your toes. Walk forward for 10-15 steps, then reverse and walk back to the starting position. Repeat for 2-3 sets.

The Workout

Exercise 1: Standing Calf Raise

Stand with your feet hip-width apart and toes pointing forward. Hold onto a wall or sturdy object for balance. Raise up onto your toes as high as possible, then lower back down. Repeat for 3 sets of 12-15 reps.

Exercise 2: Seated Calf Raise

Sit on a bench or chair with your feet flat on the floor. Place a weight plate or dumbbell on your thighs. Raise up onto your toes as high as possible, then lower back down. Repeat for 3 sets of 12-15 reps.

Exercise 3: Donkey Calf Raise

Position yourself on a squat rack or other stable object so that your toes are elevated and your heels are hanging off the edge. Hold onto the object for balance and raise up onto your toes as high as possible, then lower back down.

Repeat for 3 sets of 12-15 reps.

Exercise 4: Single-Leg Calf Raise

Stand on one foot with your other foot resting on a bench or step. Hold onto a wall or sturdy object for balance. Raise up onto your toes as high as possible, then lower back down. Repeat for 3 sets of 12-15 reps on each leg.

Exercise 5: Toe Raises

Stand with your feet shoulder-width apart and toes pointing forward. Hold onto a wall or sturdy object for balance. Raise your toes up as high as possible, then lower back down. Repeat for 3 sets of 12-15 reps.

Cool-Down

After you’ve completed the workout, it’s important to cool down your calves to prevent soreness and stiffness. Here’s a simple cool-down routine you can do after each workout:.

Stretching

Stand facing a wall with one foot forward and one foot back. Lean into the wall, keeping your back foot flat on the ground. Hold the stretch for 30 seconds, then switch legs and repeat. Do this stretch on each leg 2-3 times.