9 Calf Exercises with Dumbbells

Some of the greatest calf workouts may be done at home using dumbbells.

If you’re working out without any equipment, a basic pair of dumbbells can enough to provide a fantastic workout.

Whether you are a novice, intermediate, or expert exerciser, switching up your calf workout is the greatest approach to improve them.

Adding weights to a basic bodyweight workout is a great method to complete calf workouts.

Grab a 40-pound weight vest for the greatest results if you require a more demanding exercise.

Make sure to include these 9 calf workouts with dumbbells into your workout.

Best Calf Exercises with Dumbbells

1- High Knees

High knees are the first calf workout you may perform with dumbbells.

High knees, which are often performed as part of a warmup, get your blood circulating and your body moving.

Incorporate them into your usual exercise routine.

Holding a pair of dumbbells throughout the workout makes it more difficult.

2- Jump Lunges

The jump lunge is an excellent workout for challenging your quadriceps, glutes, hamstrings, inner thighs, and calves.

You may vary the jump lunge or jump with the same leg the whole time to make it more difficult.

If you do them for a lengthy period of time with a set of dumbbells, your legs will be on fire.

3- Stair Climber

The stair climber is another excellent workout for challenging your calf muscles.

Grab a pair of dumbbells and proceed to the stairs or a stair master.

To give your calf muscles a good workout, walk or sprint up the stairs.

If you’re an accomplished exerciser, go to your local football stadium and run the stairs.

4- Standing Calf Raise

The standing calf raise is a basic yet effective workout for beginners.

Find a stairwell, take a dumbbell, and begin your workout.

Depending on your skill level, do them as single or double leg exercises.

5- Jump Squat

The jump squat is another exercise that operates similarly to the jump lunge.

You will be able to produce greater force and leap higher with this workout.

Make this workout difficult by using dumbbells, and much more difficult by wearing a weight vest.

Sumo jump squats are performed by pushing your knees out.

6- Side to Side Hops

A side-to-side hop is a simple calf workout that you may practice at home.

Jump side to side while holding a pair of dumbbells.

Make it more difficult by transforming it into a ski jump.

7- Seated Calf Raise

Do a seated calf raise to target your soleus (the muscle beneath the calf).

Simply sit on a bench or chair, lay a dumbbell on your knee, and tighten your calf muscles.

Combine this with the other exercises on this list for a well-rounded workout.

8- Butt Kickers

Butt kickers are a similar workout to knee raises.

This dynamic workout will put your hamstrings, calves, quadriceps, and glutes to the test.

Attempt to improve your speed and agility throughout time.

9- Farmer’s Walk on Toes

The farmer’s walk is the last calf exercise you may perform with dumbbells, rolling up onto your toes with each stride.

This will be a difficult workout if you use heavy enough dumbbells.

Wrist wraps might assist you in holding the weights for extended periods of time.

Other effective calf workouts include:

  • Jump Rope
  • Leg Press Calf Raises
  • Smith Machine Leg Press
  • Frog Jumps
  • Sled Pull
  • Wind Sprints
  • Box Jumps
  • Hiking

Can You Do Calf Raises With Dumbbells?

You certainly can. To execute a calf raise with dumbbells, stand with your feet shoulder-width apart and a dumbbell in each hand. Allow your arms to dangle straight underneath your shoulders. As you rise to your toes, carefully return to your starting position. Remember to maintain your back and legs straight while doing calf lifts.


If you like working out at the gym, a barbell or leg press machine may be the ideal method to get a fantastic calf exercise. Dumbbells are a terrific approach to strengthen your calf muscles whether you are a guy or a woman if you need to work out at home.

Just remember to mix up your workouts, adjust the effort, and gradually go to larger weights. A leap will engage your calf muscles in a different way than a standing or seated calf raise. For the greatest results, be sure you complete all of the above.

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