Calf Strength for Better Movement

When it comes to building strong, resilient bodies, most people focus on the usual suspects - core, glutes, quads. But there’s a hidden powerhouse in your lower legs that deserves just as much attention: your calves.

Strong calves aren’t just for athletes or sprinters. They’re essential for everyday movement, injury prevention, and long-term mobility. In fact, for many of our clients, improving calf strength has been the missing piece in overcoming pain, moving more efficiently, and performing better in life or sport.

What Do Your Calves Actually Do?

Your calf is made up of two key muscles:

Gastrocnemius - the large, visible muscle that helps with explosive movement (like jumping or sprinting)

Soleus - a deeper, endurance-based muscle that's especially active during standing and walking

Together, they work to push you forward with every step, absorb shock when your foot hits the ground support your ankle and knee, keep you balanced—especially on uneven surfaces.

They’re also connected to the Achilles tendon, one of the most commonly injured areas in the body.

Why Calf Strength Matters

1. Power and Propulsion

Want to walk faster? Run more efficiently? Climb stairs without effort? Your calves are responsible for that push-off moment. Weak calves = less spring in your step.

2. Balance and Stability

Your calves help control your ankle position and centre of gravity - especially important as we age or recover from injury. If you struggle with balance or wobble on one leg, your calves might be part of the puzzle.

3. Injury Prevention

Calf weakness is linked to a range of lower limb injuries, including:

Achilles tendinopathy, plantar fasciitis, shin splints, knee and ankle pain, and recurrent sprains.

Stronger calves help you absorb load, reduce joint strain, and move with more control.

4. Performance & Recovery

Whether you’re running a marathon or chasing your kids, your calves work hard to manage force and fatigue. A well-trained calf complex improves endurance and efficiency, and recovers quicker when tired or sore.

How to Build Calf Strength

Many people think they train their calves just by walking or running. While those activities keep them active, they don’t always build true strength. That requires deliberate loading and progression.

Here’s some exercises to get you started:

Straight-leg calf raises – Targets the gastrocnemius

Bent-knee calf raises – Targets the deeper soleus muscle

Add weight – Holding dumbbells or using a barbell over time helps build strength

Control your tempo – Going flow on the way down increases the tendon benefits

Progress gradually – Increase reps, sets, or load over time to keep challenging the muscles