All you need is a resistance band to tone your calves.
Image Credit: Ilona Shorokhova/iStock/GettyImages You squat to train your glutes, you lunge to train your quads and you deadlift to train your hamstrings. But where do calves fit into your leg-day routine?
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Doing endless calf raises isn't the best (or most exciting) way to lift and sculpt these muscles. Instead, target your calves by adding a resistance band and standing on your toes during some familiar lower-body exercises.
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On your next leg day, give your calves some much-deserved TLC with these five resistance band exercises, courtesy of Samuel Chan, physical therapist at Bespoke Treatments in New York.
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Move 1: Banded Ankle Pumps Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Begin seated on the ground with your right knee bent, foot on the floor and left leg extended straight. Loop a band around the ball of your left foot. Holding the other end of the band in your hands, press your left toes away from you as if you’re pumping a gas pedal. Pause for a few moments. Then bring the toes back to face the ceiling. Make sure to do the same number of reps on each side.
Show Instructions
Move 2: Standing Calf Raise With Ankle Band Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Begin standing with feet hip-width apart, back flat and core braced. Wrap a resistance band around your ankles, looping around the bottom of your heels. Lift up on the balls of your feet. Pause here for a few moments. Return to the starting position.
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Move 3: Banded Soleus Raise Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Stand with your feet at hip-width apart, back flat and core braced. Loop a resistance band above your knees. Push your hips back and squat down until your thighs are parallel to the ground. Holding this squat, come up onto the balls of your feet. Pause here for a moment. Bring your heels back to the floor. Repeat these calf raises while holding a squat.
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Tip If you're struggling to keep your balance, hold onto the back of a chair or counter for extra stability.
Move 4: Banded Marches With Calf Raise Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Start standing tall with feet hip-width apart. Loop a resistance band around the balls of your feet. Raise your right knee up toward the ceiling. Simultaneously, come up onto the balls of your left foot. Return to the starting position and then switch sides, alternating back and forth.
Show Instructions
Move 5: Banded Side Steps With Calf Raise Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Stand tall with a band looped around the arches of your feet. Come up onto the balls of your feet in a calf raise. Step your right foot to the right a few steps. Repeat this motion, stepping to the left, keeping your feet at least hip-width apart.
Show Instructions
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All you need is a resistance band to tone your calves.
Image Credit: Ilona Shorokhova/iStock/GettyImages
Image Credit: Ilona Shorokhova/iStock/GettyImages
Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Begin seated on the ground with your right knee bent, foot on the floor and left leg extended straight. Loop a band around the ball of your left foot. Holding the other end of the band in your hands, press your left toes away from you as if you’re pumping a gas pedal. Pause for a few moments. Then bring the toes back to face the ceiling. Make sure to do the same number of reps on each side.
Show Instructions
Image Credit: LIVESTRONG.com/Samuel Chan
Type
Strength
Activity
Resistance Band Workout
Region
Lower Body
Begin standing with feet hip-width apart, back flat and core braced. Wrap a resistance band around your ankles, looping around the bottom of your heels. Lift up on the balls of your feet. Pause here for a few moments. Return to the starting position.
Show Instructions
Stand with your feet at hip-width apart, back flat and core braced. Loop a resistance band above your knees. Push your hips back and squat down until your thighs are parallel to the ground. Holding this squat, come up onto the balls of your feet. Pause here for a moment. Bring your heels back to the floor. Repeat these calf raises while holding a squat.
Show Instructions
If you’re struggling to keep your balance, hold onto the back of a chair or counter for extra stability.
Start standing tall with feet hip-width apart. Loop a resistance band around the balls of your feet. Raise your right knee up toward the ceiling. Simultaneously, come up onto the balls of your left foot. Return to the starting position and then switch sides, alternating back and forth.
Show Instructions
Stand tall with a band looped around the arches of your feet. Come up onto the balls of your feet in a calf raise. Step your right foot to the right a few steps. Repeat this motion, stepping to the left, keeping your feet at least hip-width apart.
Show Instructions
