Calf Exercises – Instructions And Videos

Here are 3 calf exercises for you to try at home. There's a video for each exercise to show you how to do it correctly.

Calf Raises On Exercise Ball

Here's a short video for this exercise.


  1. Sit on an exercise ball with your knees bent at 90 degrees.
  2. Hold a heavy dumbbell over each knee.
  3. Raise your heels as far as you can, pushing the weights up.
  4. Hold this raised position for 2 to 3 seconds.
  5. Lower your heels slowly on to the floor.
  6. Repeat 12 times.

If you don't have an exercise ball, use a chair or a bench or anything which you can sit on with your knees at a 90 degree angle.

Calf Push On Swiss Ball

Here's the video demonstration for calf pushes.


  1. Sit on an exercise ball with your hands on your hips or by your side.
  2. Lean back gently and let your bottom roll off the ball, but don't let it sag (your bottom that is, not the ball).
  3. Walk your feet away from the ball until only your head and shoulders are resting on it.
  4. Squeeze your calf muscles and lift your heels as high as you can.
  5. Hold this position for 2 to 3 seconds.
  6. Slowly lower your heels back to the floor.
  7. Repeat 12 times.

If you want to make this calf exercise harder, do this with only one leg on the floor. Extend your other leg out straight. But please don't do this if you're a beginner.

Although this exercise targets your calf primarily, it will improve your core strength and balance as well.

Things to watch out for

  • Keep your buttocks tight and your spine straight throughout the calf exercise.
  • If you have trouble balancing, keep your arms out to help you. However, to get the full benefits, you should aim eventually to keep your arms by your sides.

Standing Calf Raises

Here's a short video showing you how to do these standing calf raises.


  1. Stand up straight.
  2. Slowly raise your heels and put all your weight on the balls of your feet.
  3. Hold for 2 to 5 seconds.
  4. Come back down slowly.
  5. Repeat 12 times.

To make it harder, hold dumbbells in your hands.

Things to watch out for

  • Do the exercise near a wall or something you can hold on to if you lose balance.

These exercises will help shape your calves.

However, they won't help you much with losing fat. If you are looking to lose extra fat and sculpt your whole body, you need to do whole body toning workouts. Plus you need to eat well balanced fat burning meals.

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