Compound · Calves
These 5 exercises are the compound (multi-joint) exercises for the calves in the GymStreak library, beginner to intermediate level, using bodyweight and leg press machine. Good places to start: Jumping Jacks and Leg Press Calf Press. By level: 2 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound calves exercises move more than one joint, so they let you use heavier loads and train the calves together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
Standing raises, including Smith machine and leg-press versions, emphasise the gastrocnemius; seated raises emphasise the soleus. Use a full range: let the heels drop below the step for a stretch, pause briefly, then rise as high as you can. Calves handle a lot of walking every day, so many people respond well to controlled reps with a pause rather than bouncing.
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.
Beginner compound leg press machine exercise for the calves.
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.
