When it comes to building lower body strength, it’s easy to focus on your quads, glutes, and hamstrings: they’re large, major muscle groups. However, there’s another key muscle group that deserves equal attention: your calf muscles.

These hard-working structures power everyday movements and athletic performance, yet they’re easy to neglect in training routines. Whether you’re working with one of our virtual personal trainers or an in-home personal trainer in Toronto, Collingwood, London, Hamilton, or Ottawa, understanding the role of your calves can make a big difference in your results.

In this blog, we’ll cover the anatomy of your calves, how they support movement, why it’s important to keep them strong, and practical exercises to help you build functional lower-leg strength — right from home.

ANATOMY OF THE CALVES

Your calves are made up of two main muscles. The first and largest is the gastrocnemius: the large, prominent muscle you see when looking at the back of your lower leg. It has two heads (medial and lateral) and crosses both the knee and ankle joints. Because of this, it contributes to both knee flexion and ankle plantar flexion (pointing your toes). The second is the soleus, which is underneath the gastrocnemius. The soleus is a deeper muscle that plays a critical role in stabilizing your ankle and maintaining posture. Unlike the gastrocnemius, it only crosses the ankle joint and is especially important for endurance-based movements like standing and walking.

Both of these muscles attach to your Achilles tendon, which connects to the heel bone. The Achilles tendon is the thickest and strongest tendon in the body, allowing your calves to generate powerful forces needed for explosive and repetitive movements.

Finally, there’s the plantaris. “Known as an “accessory muscle,” the plantaris muscle extends down your leg between the gastrocnemius and soleus muscles. Its main purpose is to help other muscles function well, especially at the knee and ankle. While most people have a plantaris, some may not. Together, these three muscles are known as the triceps surae” (Web MD, 2025).

MOVEMENT OF THE CALF MUSCLE

Calf muscles are essential for movement, whether you’re an athlete or just trying to keep up with daily life. Every step you take relies on your calves to push your foot off the ground. Without strong calves, this push-off becomes less efficient. The force for jumping primarily comes from the calves and quads, and calf strength helps you gain height and absorb impact on landing.

The soleus and gastrocnemius also stabilize the ankle joint, which plays a significant role in keeping you upright — especially on uneven terrain or during quick changes in direction. Any time you’re on your toes (think climbing stairs or reaching for something high), your calves are doing the heavy lifting. Because of their involvement in so many types of motion, weak calves can lead to poor posture, reduced mobility, and a greater risk of injuries.

HOW TO BUILD CALF STRENGTH

Building strong calf muscles offers several important benefits, the first being injury prevention. “Since the calves are relied upon for the movements you do every day, they are susceptible to strains and injuries. Strong calf muscles can help rehabilitate existing injuries or prevent future damage to the lower leg” (Very Well Fit, 2024). Weak calves can contribute to Achilles tendinitis, plantar fasciitis, shin splints, and ankle sprains. Having stronger calves reduces strain on surrounding tissues and improves your shock absorption.

Strong calves can also improve your performance in recreational activities, offering better power output. Athletes often work closely with an in-home or virtual personal trainer to optimize lower-leg strength for running, cycling, or sports like basketball and soccer.

Your functional strength during tasks like carrying heavy objects upstairs or standing for long periods will also improve with trained calves. They play a big role in everyday life, especially as we age.

Finally, having solid calves improves your body’s ability to maintain stability while moving or standing still. Many seniors and individuals recovering from injuries work with an in-home personal trainer to safely strengthen their lower legs and regain confidence in movement.

OUR FAVOURITE CALF EXERCISES

You don’t need fancy equipment to train your calves. “With a little consistency, you can build strength and increase your calf size” (Women’s Health, 2023). Many effective exercises can be done right at home using body weight, resistance bands, or household items. Below are some suggestions, which you can see demonstrated by trainer Liz here.

Standing Calf Raises: Stand with your feet hip-width apart. Slowly raise your heels off the ground, balancing on the balls of your feet. Hold for 1–2 seconds, then slowly lower back down. Perform 3 sets of 15–20 reps. Use a wall or chair for balance. To increase difficulty, hold dumbbells or use a weighted backpack.

Seated Calf Raises: Sit in a chair with your knees at 90 degrees. Place a heavy object (like a dumbbell or water jug) on your thighs. Raise your heels, pause, then lower back down with control. Perform 3 sets of 15 reps. This variation targets the soleus more effectively, which is especially helpful for endurance activities.

Single-Leg Calf Raises: Stand on one leg and raise your heel. Lower back down with control. Perform 3 sets of 10–12 per leg, switching legs after each set. This exercise is xcellent for correcting imbalances between legs.

Step Calf Raises: Stand on a stair or raised platform with your heels hanging off. Lower your heels below the step level, then raise them as high as you can. Perform 3 sets of 12–15 reps. This increases your range of motion for better strength and flexibility.

Jump Rope: Use a rope (or mimic the motion) to perform light jumps on the balls of your feet. Try to stay light and quick. Perform 30-60 seconds for 3 rounds, resting until your heartrate is almost recovered between rounds. Skipping is fantastic for cardio as well as calf conditioning.

HOW WE CAN HELP

It’s key to remember that form, frequency, and progression matter. This is why having an in-home or virtual personal trainer can be a game-changer. The Nielsen Fitness team offers custom workouts designed to match your goals and current fitness level, form checks, progress monitoring, accountability, and flexibility from anywhere with Wi-Fi. Don’t worry if you don’t have equipment: there are plenty of exercises you can do with your bodyweight, and your personal trainer can bring some tools to your location. A professional will help ensure your exercises are safe, effective, and part of a well-rounded program that includes mobility, strength, and balance work.

FINAL WORDS

Your calf muscles may be small, but their impact is huge. They support your movement, enhance athletic performance, and protect you from injury. Neglecting them can lead to functional limitations and discomfort, while strengthening them can elevate your everyday activities and workouts. Whether you’re just getting started on your fitness journey or looking to level up your routine, don’t skip your calves! Need expert guidance? A member of our team can help you build a program that puts your entire body, calves included, on the path to long-term strength and mobility. Click here to reach out for a free, no pressure consultation.