The calves

Two muscles, two knee positions. Training calves only standing leaves one of them out.

Calves — Hamstrings

PrimarySecondaryNot worked

What it is

Gastrocnemius, the visible diamond, crosses both knee and ankle: it only works fully with the leg straight. Soleus, underneath, crosses only the ankle — it dominates as soon as the knee bends. Hence two families of movement: standing for one, seated for the other.

How to load it

Twelve to twenty sets a week, half straight-legged and half bent-knee. Full range matters most: drop well below horizontal and hold a second at the top. Calves take high frequency, three or four times a week without trouble.

The recurring mistake

Bouncing off the Achilles between reps. Control the descent and hold the bottom — the bounce trains tendon elasticity, not muscle.

All 11 exercises in the catalogue

Names are the ones the app uses.

Barbell · 1

Barbell Clean And Press

Dumbbell · 4

Dumbbell Front Squat
Dumbbell Seated Calf Raise
Dumbbell Single Leg Calf Raise
Dumbbell Standing Calf Raise

Machine and bodyweight · 1

Donkey Calf Raise

Lever machine · 2

Lever Seated Calf Raise
Lever Standing Calf Raise

Smith machine · 1

Smith Calf Raise

Band · 1

Band Standing Calf Raise

Sled · 1

Sled 45 Degree Calf Press