Do Squats Work Your Calves?

Are squats all you need for awesome legs? Or do you also need to train your calves? We reveal the answer! 

Squats, often hailed as ‘the king of exercises’, are a powerhouse of resistance training, effectively toning your lower body. In my 30-plus years in fitness, I’ve seen how squats not only shape leg muscles and enhance fitness levels but also activate multiple muscle groups, including hamstrings, glutes, calves, quads, and abs. 

Want to build bigger legs? Do squats! Want to jump higher or run faster? Do squats! Want to increase functional strength? Do squats! Want to burn fat and get fit? Do squats! You get the idea – they’re a very versatile exercise you can adapt to almost any fitness objective.

And I’m not just talking about barbell back squats, either. In fact, there are so many squat variations that there is one for every level of exerciser. These include:

• Back squat
• Front squat
• Overhead squat
• Dumbbell squat
• Sumo squat
• Air squat
• Cyclist squat
• Trap bar squat
• Goblet squat
• Pistol squat
• Squat jump
• Hack squat
• Wall squat
• Split squat

Of course, all strength training exercises are beneficial and can improve how you look, feel, and perform. According to a study on PubMed, lifting weights can have a huge impact on almost every aspect of your health and fitness (1). As the author states, “Resistance training is medicine.” Nonetheless, few exercises provide as much bang for your buck as squats.

All types of squats work your hips and thighs. But, do they also work your calves? In this article, I explore which muscles squats train, and whether calves make it onto the list.

Squats – Muscles Trained

Squats are a compound exercise, meaning they involve multiple muscles and joints working together. In fact, squats involve virtually every muscle in your lower body. Furthermore, add some weight, and you can include many upper body muscles on that list. That said, most people do squats for the leg benefits, so those are the muscles I’ll focus on.

The main muscles involved in squats are:

Quadriceps

Known as the quads for short, these are the muscles on the front of your thighs. They are the agonist during squats, meaning they’re the muscles doing most of the work. There are four quadriceps muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles work together to extend your knees.

Gluteus Maximus

This is the largest muscle in the human body, and you’re currently sitting on yours! Known as the glutes for short, this powerful muscle extends your hip during squats. The deeper you descend, the more active your glutes become.

Hamstrings

Located on the backs of your thighs, your hamstrings work with your glutes to extend your hips. The hamstrings comprise three muscles: the semimembranosus, semitendinosus, and biceps femoris. However, the hamstrings are not as active as the quads or the glutes, and it’s best to think of them as synergists or helper muscles rather than an agonist.

Hip Abductors

The hip abductors are a group of muscles that lift your femur or thigh bones out and away from the midline of your body. During squats, they act as stabilizers to prevent your knees from caving inward. As such, they are mostly working statically or isometrically. The main hip abductor muscles are the gluteus minimus, gluteus medius, and the tensor fascia latae.

Hip Adductors

Like the abductors, the adductors work mostly as stabilizers during squats. They help prevent your knees from falling outward. However, wide-stance squats increase the use of these muscles e.g., sumo squats. The main hip adductors are adductor longus, brevis, and magnus.

Core

Core is the term we use to describe the muscles of your midsection. These include the rectus abdominis, obliques, transverse abdominis, and erector spinae.

These muscles work together to stabilize your spine. They contract inward to increase intra-abdominal pressure. This maneuver is called bracing. Core bracing is critical for safe squatting, as it protects your lower back from unwanted stress.

But what about your calves? Are they involved in squats? Keep reading to find out!

Squats and Your Calves

While your calves are not a big player in squats, they are involved. However, they don’t work hard enough to be considered an agonist or prime mover. At best, they’re a minor synergist or helper muscle. More likely, they act as a stabilizer, minimizing unwanted movement of your ankles (2).

To understand the role of the calves in squats, let’s first take a look at the muscles that comprise your lower legs (3).

Gastrocnemius

The gastrocnemius is the superior or uppermost calf muscle. It’s biaxial, meaning it crosses two joints – your ankle and knee. It’s this biaxial nature that means the gastrocnemius does not contribute much during squats.

As you bend your knees, the gastrocnemius loses tension, limiting how much force it produces. So, even though your ankle moves during squats, the gastrocnemius is not overly active.

However, because the gastrocnemius also crosses the knee, it helps stabilize the knee joint, although this role is relatively small.

Soleus

The soleus is the inferior or lowermost calf muscle. Unlike the biaxial gastrocnemius, the soleus only crosses your ankle, making it a uniaxial muscle. During squats, your ankle flexes forward, which is a movement called dorsiflexion. This stretches the soleus. Then, as you stand up, your ankle plantarflexes (points) and returns to the upright position.

This movement is similar to a very short-range bent-leg calf raise. As such, the soleus is active. However, while your ankles do plantar and dorsiflex during squats, there is not much load for the soleus to overcome. As such, while your soleus muscles are working, they don’t work very hard.

Because of this, it’s unlikely that squats will have much impact on either calf size or strength. However, tight calves can be a problem in squats and can cause your heels to lift, especially when you go deep.

Because of this, some lifters do their squats with their heels resting on blocks. This puts the gastrocnemius in an even more relaxed position, further reducing its potential to generate force.

In summary, while squats do work your calves, their contribution is minimal. The uppermost muscle, the gastrocnemius, mainly acts as a stabilizer. In contrast, the lowermost, the soleus, controls the movement of the ankle joint, but does not have a lot of load to overcome. As such, squats cannot be considered an effective calf exercise.

The Best Exercises for Your Calves

Now you know why squats are not an effective calf exercise, you are probably wondering how else to strengthen and build your lower legs. Here is a list of the best calf exercises you can do at home and in the gym.

1. Body Weight Standing Calf Raise

Calf exercises don’t come much more straightforward than the body weight standing calf raise. Working the gastrocnemius and soleus, this is the ideal calf builder for at-home exercisers. All you need is a wall for balance and a clear floor space.

Steps:

1. Place your hands flat against a wall for balance. Stand with your feet together, toes pointing forward.
2. Rise up onto your tiptoes, just like you are trying to peek over a fence. Pause for 2-3 seconds.
3. Lower your heels back to the floor and repeat.

Tips:

• Use one leg at a time to make this exercise more challenging.
• Hold a weight in one hand to put more load on your calves.
• Do this exercise on the edge of a sturdy step to increase the range of motion and difficulty.

2. Seated Freeweight Calf Raise

You do seated calf raises with bent knees, which puts your gastrocnemius muscle in a slack position. As such, it cannot contract as powerfully. This means that seated calf raises emphasize the soleus or lower calf muscle.

Steps:

1. Sit down and place the balls of your feet on a low platform, e.g., a plank of wood or a couple of weight plates.
2. Rest a barbell or dumbbells on your knees. Hold them securely in place.
3. Rise up onto your tiptoes, and then lower your heels back down to gently stretch your calves.
4. Continue for the required number of reps.

Tips:

• Place a folded towel between your knees and the weight for comfort.
• Do this exercise one leg at a time if preferred.
• You can use any heavy object for this exercise, including kettlebells, a water jug, or a bag of books.

3. Tiptoe Farmer’s Carry

I’ll be the first to admit that this exercise looks pretty weird. However, as my clients will attest, it’s also a very effective calf builder and ankle stabilizer. Requiring minimal equipment, it’s an excellent exercise for home and gym-based workouts. Try it – you’ll love it!

Steps:

1. Stand with your feet together and a dumbbell in each hand, arms by your sides. Brace your core and pull your shoulders back and down.
2. Rise up onto your tiptoes.
3. Keeping your heels up, go for a walk around your training area. Continue until your calves or grip are about to fail.
4. Lower your heels to the floor, put the weights down, rest a moment, and repeat.

Tips:

• You can also do this exercise with a trap/hex bar.
• Use gym chalk and/or wrist straps to bolster your grip.
• Do this exercise on the spot if you don’t have space to walk for distance.

4. Standing Calf Raise Machine

Standing calf raises are arguably the best way to build and strengthen your lower legs. They allow you to lift heavy weights in a stable environment, leaving you free to focus on pushing your calves to their limit. Most gyms have a standing calf raise machine.

Steps:

1. Rest your shoulders against the pads, hold the handles, and place the balls of your feet on the footplate. Brace your core and straighten your legs. Your shoulders, hips, and knees should form a straight line.
2. Lower your heels down toward the floor and get a good stretch in your calves.
3. Rise up onto your tiptoes like you’re trying to peek over a fence.
4. Lower your heels and repeat.

Tips:

• Pause briefly at the top and bottom of each rep to increase time under tension and the difficulty of your calf workout.
• Keep your core braced throughout, especially when using heavy weights.
• Calf machine designs vary, so ask for guidance when using an unfamiliar machine for the first time.

5. Seated Calf Raise Machine

Most gyms have standing and seated calf raise machines. As such, if you want to maximize your calf development, you should probably do both types of exercise. Seated calf raises mostly work your soleus, which is the lowermost calf muscle. But, if you only have time for one calf exercise, the standing version should be your go-to choice, as it works the entire calf complex on one movement.

Steps:

1. Place the balls of your feet on the footrest. Adjust the leg pad and rest it across your knees. Your shins should be vertical. Grip the handles.
2. Rise up onto your tiptoes and then lower your heels down to get a good stretch in your calves.
3. Raise and lower your heels for the required number of reps.

Tips:

• Avoid putting the pad across your mid-thighs, as this will be very uncomfortable.
• Pause briefly at the top and bottom of each rep to increase time under tension and the difficulty of your calf workout.
• Calf machine designs vary, so ask for guidance when using an unfamiliar machine for the first time.

6. Leg Press Calf Raise

While most gyms have a leg press machine, there are some that don’t. The good news is you can work your lower legs with a regular leg press machine. As an added benefit, you don’t have to lift your entire body weight with this exercise, so it’s a good option for rehab and beginners.

Steps:

1. Climb aboard the leg press machine and place the balls of your feet against the lower edge of the footplate. Extend your legs. Keep your legs straight throughout.
2. Point your toes and push the weight carriage away from you.
3. Carefully lower the weight carriage and get a good stretch in your calves.
4. Continue for the desired number of reps.
5. Bend your legs, lower the weight down, and rest.

Tips:

• Take care not to let your feet slip off the edge of the footplate, as this could cause a catastrophic injury.
• Pause in the stretched position of each rep to maximize muscle engagement.
• Lift the weight quickly and lower it slowly to make this exercise as effective as possible.

7. Pogo Jumps

Your calves are critical muscles in running and jumping movements. While slow, controlled exercises are great for building muscle size and strength, they are less useful for developing power and speed. Pogo jumps, also known as ankle jumps, are an athletic exercise that’s ideal for athletes from all sports.

Steps:

1. Stand with your feet together, knees slightly bent.
2. Minimizing the use of your knees, jump up and down on the spot.
3. Stay up on the balls of your feet; do not allow your heels to touch down.
4. Continue for the desired number of reps.

https://youtu.be/EdDCEU2NkSw?si=le2fp8Wlq2Y3Hgsf  

Tips:

• Use your arms for extra height and momentum.
• Do this exercise on a forgiving surface, e.g., a gym mat or sprung wooden floor.
• Warm up thoroughly before this exercise, as doing it with cold muscles could lead to muscle or Achilles tendon injury.

Related: Calf Workouts With Dumbbells For Monstrous Lower Legs

Do Squats Work Your Calves – FAQs

Do you want more information about squats, calves, and lower body training in general? No problem, because I’ve got you covered! Plus, feel free to post your questions in the comment section below, and I’ll get back to you as soon as possible.

1. Are squats a good calf exercise?

While squats involve your calves, they aren’t working very hard during this exercise. The muscles doing most of the work are the quadriceps, gluteus maximus, hamstrings, abductors, adductors, and core. If you want to develop your lower legs, you should train them directly with variations of the calf raise.

Related: The Last Guide for Bigger Calves You’ll Ever Need

2. How often should I train my calves?

If you are satisfied with your calf development, one workout a week should be all you need. However, if you want to improve them, you may benefit from two weekly calf workouts, e.g., Monday and Thursday. This will produce better results in less time.

If you do decide to train your calves twice weekly, consider doing different exercises for each workout to avoid overuse injuries and boredom.

3. Do I need seated and standing calf raises in my workouts?

While there is no reason not to double up and include seated and standing calf raises in your leg workouts, it may not be necessary. Standing calf raises work your gastrocnemius and soleus muscles together. In contrast, seated calf raises put more emphasis on the soleus.

As such, standing calf raises are probably the only exercise you need to do for your lower legs. That said, if you want to work your soleus a little more, seated calf raises are the way to do it.

Read more about standing vs. Seated calf raises here.

4. What is the best repetition range for calf training?

Many trainers think that doing 6-12 reps per set is best for muscle growth, while 15-20 reps are better for tone and endurance. 1-5 reps are for building strength.

However, recent studies suggest that the number of reps you do is not really important, provided you take your sets close to failure (4). This can happen at 10 reps, 20, or even 30. That said, for strength, low reps and heavy weights are still the best choice, e.g., 1-5 with 85% or more of your one-repetition maximum.

While 6-12 reps may make your workouts more time-efficient, higher reps with lighter weights can also work. That’s useful information for home exercisers who rely on bodyweight training, and anyone who prefers not to lift heavy weights.

5. Do I even need to train my calves?

I have big calves despite not training them directly. Instead, I do plenty of cycling, walking, running, and jumping, so they get an indirect workout several times a week. So, if you are happy with the size and strength of your calves, you may not need to train them.

On the other hand, if your calves are skinny, they won’t get any bigger if you ignore them. So, if you want to turn those calves into cows, you need to commit to regular lower-leg workouts. The good news is that you don’t have to go to a gym to train your calves, and there are several effective lower-leg exercises you can do at home.  

So, train your calves, or don’t train them – it’s up to you!  

Do Squats Work Your Calves – Closing Thoughts

Squats are one of the best exercises you can do for your legs. Depending on how you program them, you can use squats to build muscle mass, strength, endurance, or power. You can even use them for fat-burning and weight control. 

However, while squats are an excellent thigh and hip exercise, they aren’t so good for working your calves. While the gastrocnemius and soleus muscles are involved in squats, they aren’t working hard enough, so they don’t receive much stimulation. If you want to develop your calves, you must train them directly.

Nonetheless, not all exercisers need to train their calves. So, if your calves are already as big and strong as you want them, don’t feel you need to spend a lot of time working your calves. Activities such as running, cycling, walking, and jumping will probably be enough to maintain the current strength and size of your calves.

References:

1. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
2. Robertson DG, Wilson JM, St Pierre TA. Lower extremity muscle functions during full squats. J Appl Biomech. 2008 Nov;24(4):333-9. doi: 10.1123/jab.24.4.333. PMID: 19075302.
3. Binstead JT, Munjal A, Varacallo M. Anatomy, Bony Pelvis, and Lower Limb: Calf. 2023 May 23. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 29083629.
4. Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973.

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