How To Exercise Your Calves Using Free Weights

Step 1: You will need

Step 2: Exercise 1, standing calf raise

Step 3: Start position

Begin by positioning yourself standing a foot width apart on the edge of a step. Hold a dumbbell, behind your back.

Step 4: Lowering and lifting

Raise the whole of your body upward on the ball of your feet.

Lower your body to the starting position to complete one repetition.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your body back up to the starting position, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements perform 15 repetitions of this exercise.

Step 7: Exercise 2, single calf raise

Step 8: Start position

Stand on your right foot on the edge of a step with your left foot behind your right ankle. Hold a dumbbell, behind your back.

Step 9: Lowering and lifting

Raise the whole of your body upward on the ball of your right foot.

Lower your body to the starting position to complete one repetition.

Step 10: Breathing

As with the first exercise you should be breathing in through your nose as you lower your body and out through your nose as you raise your body up.

Step 11: Review

Once you are familiar with the movements perform 15 repetitions of this exercise.

Step 12: Exercise 3 Seated calf raise

Step 13: Start position

The last exercise uses the bench. Sit on the bench with your feet parallel on the step.


Rest a barbell across the front part of your thighs.

Support the barbell with your hands.

Step 14: Lifting and lowering

Raise the lower part of your legs by pushing from the balls of your feet.

Lower to the start position to complete one repetition.

Step 15: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift up to the first position, you need to breathe out through your mouth.

Step 16: Review

Once you are familiar with the movements perform 15 repetitions of this exercise on each leg.

Remember that doing this exercise everyday for a month can really help to shape and firm your legs.