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Best Calves Workouts With Bodyweight To Build Muscle Mass

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About

Discover a workout aimed at strengthening and increasing the size of the calves through practical bodyweight exercises.

These exercises utilize your own body weight, sometimes incorporating equipment solely for positioning, to deliver effective training without added resistance.

Focusing on hypertrophic goals, they combine compound movements targeting a variety of muscle groups alongside specific isolation techniques designed to engage the muscles lying between your knee and ankle, known as the calves.

By following this routine, you can promote muscle growth and build size efficiently in this pivotal area of the lower body.

Individual capability and adjustment are advised for optimal results.

The 2 Best Calves Exercises with Bodyweight to Build Muscle Mass

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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
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    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
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

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