This article looks at some of the best calf exercises for women to do at home.
Most of us take our calf muscles for granted, but they play an essential role in our mobility.
We use them to walk, run, jump, and the like. Our lower body’s shock absorbers, calves cushion the impact every time our feet land on the ground.
Your calf muscles need to be strong and flexible to improve performance for these physical activities and excel in competitive sports. The best calf exercises to achieve this will increase your flexibility and build strength.
If you want to have finely shaped calves, you will need to do exercises that target your lower leg muscles.
Below, you will find some of the best calf exercises for women that will get results quickly if you are consistent.
The Best Calf Exercises for Women
Your calf muscles are accustomed to carrying your entire body weight. You will need to subject them to a heavier load and high repetition to improve their tone.
Following are some calf exercises for women – and men – that bring fast results.
Use proper technique, and perform at least 15 repetitions for every set to stimulate muscle growth.
Do this on alternate days, and you will see a difference in muscle tone within a few weeks and a significant improvement in eight weeks or so.
To avoid injury and cramps, do some stretches before and after doing the exercises.
- SEATED CALF RAISES
Seated Calf Raises are surprisingly effective given how easy they are. They are done sitting on a bench or an armless chair.
Method:
1) Sit with your feet flat on the floor, your knees bent at a 90-degree angle.
2) Contract your abs and bend forward from the hips keeping your back straight and resting your elbows on your thighs.
3) Allow the weight of your upper body to push down on your thighs. Lift your heels off the floor as high as possible, holding this position momentarily.
4) Lower your heels to the floor very slowly. Do three sets of 15 to 20 reps.
Do the exercise with a weight plate or dumbbells on your thighs for a more challenging workout.
- STANDING CALF RAISES
This is one of the best calf exercises for toning your lower legs. It uses body weight as resistance and doesn’t require any equipment.
Method:
1) Stand straight, your abs contracted and your feet slightly apart.
2) Slowly lift your heels so that your weight rests on the underside of your toes, holding the position momentarily.
3) Slowly lower your heels to your starting position. Do three sets of 20 repetitions.
A variation is to do three pulses during each lift.
To increase the resistance, do the exercise with your heels hanging over a step, holding onto the railing, or steadying yourself against a wall.
Point your toes forward for the first set, to the sides for the second, and towards each other for the third. This will enable you to target the back, outer, and inner portion of your calf muscles.
Hold a dumbbell in one hand while doing the exercise to make it more challenging.
- LUNGE CALF-RAISES
Along with the calves, Lunge Calf-Raises work the glutes, the hamstrings, and the quads.
Method:
1) Stand upright with your feet flat on the floor, approximately hip-width apart. Keep your shoulder 
relaxed and down and your back straight.
Place your hands on your hips or hold your arms straight out in front or out to either side – whichever position best balances you.
2) Take a big step forward with your right foot.
3) Keeping your back and upper body upright, lower your right knee until your leg is parallel to the floor.
4) Slowly lift your right heel off the floor, holding the position for one second before placing it back on the floor and pushing back up to your starting position. Do 15 repetitions, then change sides and work your left leg.
For extra resistance, do the exercise holding a dumbbell in each hand on either side of your chin.
- SINGLE-LEG RAISES
Single-Leg Raises are one of the best calf exercises you can do and one of the most challenging. They are similar to Calf-Raises done on a step, but you will be standing on one leg.
To do Single-Leg Raises, you will need access to a step or a sturdy bench beside a wall to steady yourself.
Don’t do more reps than recommended until your strength improves. If you do, you will probably regret it the next day as the exercise is much tougher than it seems.
Method:
1) Start by standing with the heel of your right foot hanging off the edge of the step.
2) With your left arm by your side and your right hand helping you balance, lift your left leg straight out in front of you so that your left foot is a few inches above the step.
3) Raise your right heel as high as possible, holding the position for a second. Lower your heel back down so it hangs over the edge of the step again. Repeat 10 to 15 times before working your left leg.
- ELEVE TO RELEVE
Eleve to Releve is a Barre training-inspired exercise that tones the entire calf and thigh. Initially, you may need to steady yourself against a wall or a sturdy piece of furniture to keep your balance.
Method:
1) Standing upright, raise both arms to the front with one hand’s fingertips pointing toward the other’s fingertips. At the same time, lift your heels high off the floor, keeping your knees straight.
2) Lower your tailbone towards the floor, so you are in a partial squat, keeping your heels lifted and your spine in a neutral position. As you do this, move your arms out to either side.
3) Straighten your knees and lower your heels to return to your starting position.
The Best Calf Exercises Summary
Besides the practical aspect, well-developed calf muscles will give your legs an attractive sculpted 
appearance.
The exercises above are some of the best calf exercises for defining the muscles of your lower legs.
However, if you are overweight, to improve the appearance of your calves, you will need to reduce your calorie intake and do regular cardio sessions to lower your body fat. Only then will you see the results of your efforts.
Good cardio exercises that target the leg muscles include cycling, jumping rope, walking, jogging, and running. All can be done indoors or outdoors, and the latter three can be done on a treadmill if desired.
Select a route with some hills if you decide to walk, run, or jog outdoors. Doing so will enable you to burn more calories and tone your calf muscles faster.
For an even greater calorie burn, wear a weighted vest. Alternatively, try wearing ankle weights, which along with burning calories, will also enable you to tone your leg muscles faster.
To get these benefits while using a treadmill, vary your speed and the deck’s incline throughout your workouts.
