6 Best Calf Exercises for Bigger Calves (+ Tibialis)

Last updated September 2026

If you’re reading this, there’s a good chance you feel like your calves are lagging behind, and you want the six best calf exercises. The good news is that you’re not doomed, and it’s not “just genetics.”

While it’s true that some people are naturally blessed with bigger calves, calf size is not entirely predetermined by your genes. Like any muscle group, calves respond to proper training, sufficient volume, full range of motion, and progressive overload. If you train them with intent and consistency, they will grow. I promise.

The short version

What they are: your calves are the gastrocnemius and soleus on the back of your lower leg. The tibialis anterior is the muscle on the front of your shin.
How to hit each one: straight-knee calf raises train the gastrocnemius, bent-knee (seated) raises shift the work to the soleus, and tibialis raises and curls train the front.
The 6 best: single-leg standing calf raise, seated calf raise, donkey calf raise, leg press calf extension, kettlebell tibialis curl and standing tibialis raise.
How much: 2–4 sessions a week, one or two exercises each time, with a full range of motion and a pause in the stretch.

Lower Leg Anatomy: Front & Back

Side view illustration of the lower leg: calf muscles (gastrocnemius and soleus) in red, tibialis anterior on the front of the shin in blue — **Red:** the calves (gastrocnemius on top, soleus underneath and lower down). **Blue:** the tibialis anterior on the front of the shin.

When most people say they want bigger calves, what they really want is better-looking lower legs. Where most people’s lower limb training fails is that they don’t hit the front and the back–the calves aren’t the whole picture.

When we say the calves, we are referring to two muscles on the back of the lower leg: the gastrocnemius and the soleus.

Gastrocnemius

The large, visible calf muscle. The gastrocnemius has two large heads that you immediately recognize on someone with well-developed calves. Its primary function is plantarflexion, or pointing the toes downward. It is best trained with a straight leg because it crosses both the knee & ankle, so it needs to be lengthened to be trained most effectively.

Soleus

Lies underneath the gastrocnemius and also plantarflexes the foot. It is emphasized when the knee is bent, and we can target it most effectively in that position (as in seated calf raises, as you’ll see below).

But these muscles only make up one side of the lower leg.

Tibialis Anterior

If you want truly balanced and impressive lower legs, you also need to train the tibialis anterior, the muscle on the front of the shin. Think of it as the biceps of your lower leg.

Training calves without training the tibias is like training triceps while skipping biceps, expecting great arms. If you want your lower legs to look bigger and more developed, you need to train all three muscles: the gastrocnemius, soleus, and tibialis anterior.

How we picked these

These are the six lower-leg exercises we use most with clients at SST. We picked them for a full range of motion, how easy they are to load heavier over time, and how well they work one leg at a time. Four train the calves from both a straight-knee and a bent-knee position, and two train the tibialis.

Other good options: Smith machine calf raises, calf raises on a hack squat, and banded tibialis raises. If one of those works better in your gym, use it.

6 Best Exercises to Grow Your Calves

1. Single Leg Standing Calf Raises

Standing calf raises primarily target the gastrocnemius because the legs stay straight.

These can be performed on flat ground, but doing them off a ledge or step is ideal because it allows you to train the muscle through a full range of motion, which is crucial for growth.

Move slowly and under control. Pause for about half a second at the bottom stretch and again at the top contraction. Be sure to reach the full range of motion at both the top and the bottom of the movement.

Our video shows the single-leg variation; you can do them as shown or with both legs.

You can do single-leg versions of any of the exercises on this list, and you should, especially if you notice a strength imbalance. It’s best practice to start with your weaker side and match its performance to your strong side. Over time, you will see the imbalance lessen and eventually disappear.

Coach’s cue: pause for a full second in the bottom stretch. No bouncing.

Easier option: do them with both legs, holding on to something for balance.

2. Seated Calf Raises

Seated calf raises shift the emphasis to the soleus because of the bent-knee position. If you’re at a big-box gym, they probably have a seated calf raise you can load with plates and go ham.

Use a full stretch at the bottom and a hard squeeze at the top. Again, use a full ROM (range of motion). Briefly pause in both positions rather than rushing through the reps so you can be confident you’re maximizing each rep.

Coach’s cue: don’t let the weight bounce out of the bottom. Control the stretch.

No machine? sit on a bench with your toes on a plate or step and a dumbbell or plates resting on your knees.

3. Donkey Calf Raises

This is one of the best calf builders on the list.

Why?

Because you can load it up heavy without putting a ton of strain on your spine.

This isn’t the most common machine to find in gyms (big-box or boutique), but it’s one of the easiest to do without (you just need a good friend).

Set up a 4″ block (or stack some plates) and a box or bench to lean over in a good hip hinge position with your feet halfway off the blocks. Do a few practice reps, hitting full ROM, then have your friend sit on your hips to add weight.

I did say good friend, didn’t I?

Coach’s cue: keep your back flat in the hinge and your knees straight but not locked.

Skip it if: you don’t have a partner or a machine. Do single-leg standing calf raises holding a dumbbell instead.

4. Calf Extensions on the Leg Press

This movement is right in front of you each time you do the leg press.

All you need to do is slide your foot down to the bottom of the foot pad so that just the balls of your feet are resting on the edge, and work your calf extensions. It’s a good idea to keep the safeties engaged if you have that option.

Single-leg calf work is vital to developing great calves because most people have a strength or size difference between their left and right calves, and single-leg exercises are the best way to even them out.

It’s also a good idea to practice with both feet until you feel confident enough to go single-leg.

Coach’s cue: keep only the balls of your feet on the platform and move slowly. Never let your feet slip off with the sled unlocked.

Easier option: use both legs and a lighter weight until you feel steady.

5. Kettlebell Tibialis Curls

Now that you have four incredible gastroc/soleus builders in your arsenal, it’s time to balance things out with some tib training.

Kettlebell tibialis curls are one of the best tibialis exercises because they allow for easy, progressive overload without any fancy machines. It’s also a winner because it is isolateral by design.

Sit on a bench with your leg extended along it and your foot hanging off the end. Hook a kettlebell around your foot and pull your toes toward your shin. Pause briefly in the stretched position and again at peak contraction, controlling every rep. Remember to start with your weaker side, then move on to your stronger side.

Coach’s cue: lower the kettlebell slowly. The stretch at the bottom counts as much as the squeeze at the top.

Easier option: start with a light kettlebell or a band looped around your foot.

6. Standing Tibialis Raises

Popularized by Ben Patrick, also known as the Knees Over Toes Guy, this is one of the most accessible ways to train the tibialis anterior.

Stand with your back against a wall and lift your toes toward your shins. The closer your feet are to the wall, the easier the movement becomes. The farther away your feet are, the harder it gets.

Aim for 15 to 20 controlled reps, pulling your toes up as hard as possible. Move quickly but stay controlled.

Coach’s cue: keep your hips and back against the wall and your knees straight. Only your feet move.

Easier option: move your feet closer to the wall.

Calf raises vs. tibialis raises: what’s the difference?

They train opposite sides of your lower leg. Calf raises (pointing your toes down against resistance) train the gastrocnemius and soleus on the back. Tibialis raises (pulling your toes up toward your shin) train the tibialis anterior on the front.

You don’t have to choose. Do both. Calf raises build the size most people notice from behind, and tibialis work fills out the front of your shin, which is what makes lower legs look thicker from the front and side.

How to program your calf and tibialis training

Muscle	Exercises	Sets x reps
Gastrocnemius	Standing, donkey or leg press calf raises	3–4 x 8–15
Soleus	Seated calf raises	2–3 x 12–20
Tibialis anterior	Kettlebell tib curls, standing tib raises	2–3 x 15–20

Train them 2–4 times a week, pick one or two exercises per session, and add a little weight or a few reps every week or two.

Training at home?

All you need is a step and a dumbbell. Do single-leg calf raises off the step for the gastrocnemius, bent-knee calf raises off the step for the soleus, and standing tibialis raises against a wall for the front.

Coach’s tip

The most common mistake we see is bouncing through short, fast reps. Calves are built to be springy, so bouncing lets your tendons do the work instead of the muscle. Slow down, pause in the stretch, and most people need less weight than they think.

Frequently asked questions

How do I make my calves look bigger from the front?

Train your tibialis anterior. It’s the muscle on the front of your shin, and building it adds visible thickness from the front and side. Pair it with seated calf raises for the soleus, which widens the lower leg.

How do I grow my tibialis anterior?

Use tibialis raises against a wall and kettlebell tibialis curls, 2–3 sets of 15–20, a few times a week. Make them harder over time by moving your feet farther from the wall or using a heavier kettlebell.

Are big calves just genetics?

Genetics play a role, especially where your calf muscle attaches, but calves respond to hard, consistent training like any other muscle. Most people who “can’t grow calves” have never trained them with a full range of motion, enough sets and real effort.

How often should I train calves?

Two to four times a week works well. Calves recover quickly, so spreading your sets across the week usually beats one big calf day.

Final Thoughts

Do not be the person who skips calves or saves them for the end of the workout and rushes through them.

If calves are a priority, train them first in your session while you are fresh. Give them the same attention you would give to your chest, back, or glutes.

Train all three main lower leg muscles, use full ranges of motion, and stay consistent. Do that, and calf growth will stop being a mystery.

Want a coach to build your lower-leg training into a complete plan? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym. New to lifting? Start with our free Seriously Strong Beginner Program.

About the Author: Kris Einboden is a former Seriously Strong Training coach who specialized in exercise technique, nutrition, and hypertrophy training. He held NASM-CPT and Precision Nutrition certifications and a Certificate in Personal Training from Brigham Young University. During his time at SST, he coached clients to serious results, including one who lost 40 pounds of fat and 7 inches off his waist while working up to a 495-pound deadlift, all while holding down a demanding full-time career.

More exercise guides: browse the full Exercise Library.

Kris Einboden

Kris started his fitness career at Brigham Young University-Idaho, where he studied History and earned a Personal Training certificate. After teaching a weightlifting course on campus, he realized his true passion was fitness and pursued it from then on. A NASM Certified Personal Trainer and Precision Nutrition Certified Coach, Kris spent four years helping clients build lasting habits at Seriously Strong Training, where he served as Head Trainer at the Tallahassee location. Fun fact: he holds the record for fastest time up Royal Caribbean's Utopia of the Seas ship climbing wall.

6 Best Exercises to Build Bigger Calves (and Tibialis)