Your legs make up a huge part of your overall physique, which is why a full leg workout at least once per week is essential.
But within your legs, there’s one muscle group that almost everyone neglects—the calves. Guys especially tend to ignore them, even though well-developed calves make your entire lower body look stronger and more balanced.
If you want noticeable improvements, you need to train your calves more than once a week. Ideally, 2–3 times per week with real intensity.
Yet, many guys skip calf training altogether… and that’s exactly how they end up with the famous “bird legs.”
Why do so many guys skip calf training?
Most think their calves “just won’t grow,” but the truth is simple:
If your calves aren’t growing, it’s because you’re not training them enough.
Calves are stubborn muscles.
A few half-hearted sets or walking on your toes before you leave the gym isn’t going to do anything.
To see results, you need consistent, frequent, and focused work.
How to Train Calves the Right Way
The good news?
You don’t need to spend hours on calves.
Just 15 minutes, three times per week is enough—if you give it your full effort.
Rest between sets:
30–60 seconds max.
How many sets and reps?
Aim for 5 sets of 12–15 reps.
Focus on full range of motion and a strong squeeze at the top.
5 Workouts for Strong Calves
1. Standing calf raises
Definitely #1.
It is one of the best leg workouts.
How to do this exercise?
Raise your heels above the step, hold a few seconds, and then go back to the starting position.
You will feel your calves stretch.
Repeat this exercise as many times as you can.
Gradually increase the weight.
2. Single leg calf raises
Similar to the previous one, but here you do just one leg.
Start with bodyweight and add some weights later.
3. Single leg hops
Stand on one leg, lift the other and flex it so that your heel is behind your back.
Hop as high as you can.
Try not to bend your knee a lot when you hop.
Do 10 hops with one leg and then switch. Do 3 sets.
4. Jump rope workout
One of the best exercises for calves and legs, in general, is jumping rope for sure.
Start jumping slowly and gradually increase speed.
Do 2 sets of 30 secs 2-3 times a week for starters, and then add one extra set.
5. Seated calf raise
How to do this exercise?
Sit on the bench.
Put the barbell or dumbbells on your lower thighs and hold them with your hands.
Raise your heels and then go back to the starting position as in standing calf raises.
How to Get Wide Muscular Legs Faster?
If you want to build your legs faster you should combine the above-mentioned workouts with the best bulking supplements.
If you think I will show you a steroid that will build your body overnight then you are wrong.
I suggest taking only natural supplements.
The best supplement to increase muscle mass (and keep that muscle) is definitely D-bal.
It is one of the best legal steroids for sale.
D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).
Thanks to the mix of powerful ingredients D-bal increases nitrogen retention in your muscles.
Nitrogen is essential for protein synthesis.
Here you can see the ingredients:
- L-Isoleucine – an amino acid that boosts your nitrogen level.
- Magnesium – The most important mineral for muscle mass, the nervous system; it helps you recover faster.
- Vitamin D3 – Improves your immune system, contributes to the maintenance of normal muscle function.
- Suma root – Plant extract, a powerful antioxidant.
- Ashwagandha – Plant extract, increases muscle mass and strength.
- MSM – Reduced muscle and joint pain after a workout.
- Hyaluronic Acid – Speeds up tendon to bone healing.
- Tribulus Terrestris – a plant extract, the strongest natural testosterone booster.
This is my favorite supplement and I am using it in my bulking phase.
You will maximize your gym efforts if you combine the best workouts to gain muscle with D-bal.
You can read more about D-bal and check the price here.
Bottom Line
Friendly advice:
Don’t skip leg day.
Do yourself a favor and exercise your calves at least 2-3 times per week.
Besides these best exercises for calves, running, hill running, and cycling are also good activities which can affect your calves positively.
The best exercises for calves are:
- Standing calf raises
- Single leg calf raises
- Single leg hops
- Jump rope workout
- Seated calf raise
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.
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