Bodyweight · Calves
There are 4 bodyweight exercises for the calves here: all compound movements, beginner to intermediate level. Good places to start: Jumping Jacks. By level: 1 beginner and 3 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The calf has two main muscles. The gastrocnemius is the visible, two-headed muscle that crosses the knee, so it works hardest when the leg is straight. The soleus lies underneath and does not cross the knee, so it takes over more of the work when the knee is bent, as in seated calf raises. Both point the foot (plantarflexion).
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Include one straight-knee and one bent-knee raise. At home, single-leg standing calf raises on a step with a dumbbell are an effective option.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Free GymStreak calculators that go with calves training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
