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Best Beginner Calves Workouts With Bodyweight

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Bodyweight exercises utilize no additional equipment to increase resistance, though supportive tools might assist in maintaining proper positioning.

Beginner-level routines incorporate straightforward movements designed for those with less than a year of training experience, focusing on developing proper form and reducing injury risk.

The calf muscles, located on the posterior side of the lower leg, play a key role in movements like plantar flexion and are commonly targeted with exercises such as calf raises.

Take advantage of this workout to engage your calves effectively using bodyweight from the comfort of your own space, perfect for at-home fitness routines.

The 2 Best Beginner Calves Exercises with Bodyweight

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Single Leg Standing Calf Raise

    Single Leg Standing Calf Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    237,549
    Calves Strength
    89 mScore
    Calves

    The Single Leg Standing Calf Raise strengthens your calves while improving balance and stability. By working one leg at a time, it helps correct muscle imbalances and engages smaller supporting muscles.

    How to do it

    1. Stand on one foot and engage your core.
    2. Lift the other foot slightly off the ground.
    3. Press down on the ball of the foot that is on the ground, raising your heel.
    4. Hold the raised position briefly.
    5. Slowly lower your heel back to the ground.
    6. Switch to the other leg and repeat.
    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 2. Calf Raise

    Calf Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    1,350,141
    Calves Strength
    92 mScore
    Calves

    The calf raise is a simple exercise that focuses on strengthening your calf muscles. It can help build muscle and improve your balance, making it great for beginners.

    How to do it

    1. Stand with your feet shoulder-width apart.
    2. Lift your heels off the ground by standing on your toes.
    3. Slowly lower back to the starting position.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    Full Video & Instructions