9 best exercises for thighs and calves

04/03/2024

Who would not be interested in firmer, more robust or aesthetically shaped thighs and calves? It is these parts of our legs that form their shape and volume. At the same time, they play a key role in daily movement, especially when walking and maintaining balance. Therefore, it is important to pay enough attention to them during training.

Calves are an often overlooked part of the body during training, which can lead to an uneven distribution of muscle mass in the lower limbs. In addition, the calves represent the center of dynamic performance of the lower limbs, especially when jumping, running, cycling, walking up stairs or climbing a hill. After strengthening them, you will be able to move faster and more efficiently. The size of your calves is heavily influenced by genetics, but that doesn't mean you shouldn't give this part of your body enough attention. While you won't immediately reach the size of the calves of top bodybuilders, that's not necessarily your goal unless you aspire to the title of Mr. Olympia. Exercises for the thighs are best combined in training, which is why we decided to combine them together in today's article.

How to train thighs and calves?

Although we strengthen the muscles of the thighs and calves during normal activities, such as running or walking up the stairs, they need a good impulse for their growth and strengthening. This is best achieved with well-chosen exercises in the gym on machines, with one-arms or an axis. Of course, first of all it is necessary to learn to perform the exercise technically correctly and only then gradually increase the load according to how you gradually get stronger.

Thigh and calf training, like any other, should begin with a warm-up and warm-up. This will prepare the muscles for the load and thus reduce the risk of injury.

9 most effective exercises for thighs and calves

Using the mentioned exercises, you will comprehensively train the main muscle groups of the thighs in the form of the quadriceps, also known as the quadriceps, the biceps femoris, i.e. the hamstring, and also the inner side of the thighs. Thanks to calf exercises, you will of course also exercise the triceps calf muscle.

These exercises are suitable for the gym, but if you have an axis with discs, a one-armed kettlebell or, for example, a power bag, you can also do them in the comfort of your own home.

With each exercise, focus on correct execution and activation of the center of the body. If you want to support the stability of the knees, use neoprene bandages on them. For heavy squats or deadlifts, an exercise belt can come in handy to strengthen your core and lower back.

1. Squat on the multipress (Smith Machine Back Squat)

Procedure: Breathe in and squat by moving your pelvis back and down. Choose the depth of the squat so that you can maintain the natural curvature of the spine and be able to rise from this position. The axis of the knee, ankle and toe remains in one plane. With exhalation, straighten up smoothly by activating the muscles of the buttocks and the front of the thighs. Then do another repetition. After completing the series, return the axle back to the rack.
Starting position: Set the axle to a suitable height (below shoulder level) and load discs on it according to your strength capabilities. Stand under the axis with your feet roughly shoulder-width apart. Place the axle behind your neck and grab it with both hands next to your shoulders, elbows pointing down. Release the safety hooks by turning the axle.

2. Hack Squat

Procedure: After inhaling, perform a controlled squat and then return to the starting position by pressing your feet into the platform with an exhale. Immediately follow up with another repetition.
Starting position: Load an appropriate weight on a weight machine designed for hacken squats. Then stand on the platform, with your feet about the width of your hips, with your back against the mat and your shoulders into the respective supports. Grasp the handles with your hands and release the safety stops. Straighten up, but keep your knees slightly bent.

3. Leg press

Procedure: Slowly bend your knees and lower the platform towards you. When your knees are almost next to your chest, push your feet into the platform as you exhale. Continue until the stage where your legs are almost switched. Be careful not to lift your back off the mat. Then immediately follow up with another repetition.
Starting position: Load a suitable weight on the leg press. Then sit on the bench, lean your back against the backrest and grab the handles next to your body with your hands. Then lift your legs and feet, keeping them hip-width apart, and lean against the platform. Prepare for the first repetition and release the safety stops.

4. Leg Extension

Procedure: With exhalation and activation of the muscles of the front of the thighs, straighten the legs. In the upper position, you can include a 1-2 second hold, and then return to the starting position. Try to keep your back pressed against the backrest the whole time. Immediately follow up with another repetition.
Starting position: Set a suitable load on the machine. Then sit down, lean back and hook your ankles over the shin support roller. You can adjust it according to the specific machine to the height and position according to your preferences. Grab the handles next to your body with your hands.

5. Machine Lying Leg Curl

Procedure: With exhalation and activation of the muscles of the back of the thighs, pull the heels to the buttocks. In this position, you can enter a 1- to 2-second hold, and then return to the starting position. However, do not fully switch your knees when extending your legs. Immediately follow up with another repetition. Try to keep your pelvis pressed against the mat all the time and do not bend your back.
Starting position: Set a suitable weight on the machine. Then lie on your stomach on the bench and close your legs on the support rollers so that they are between the calf and the heel. Depending on the particular machine, you can adjust them to the height and position according to your preferences. Grab the handles with your hands.

6. Sumo Deadlift

Procedure: Breathe in and with the exhalation gradually straighten up by activating the muscles of the thighs and buttocks. Straighten your knees first and then smoothly your torso. On the way up, the axis passes just in front of the feet. Then follow up with another repetition.
Starting position: Stand in front of a loaded wheel axle with your feet more than shoulder-width apart. The tips of the feet and knees point to the sides. Bend the knees and lean forward to the axis, keeping the back in a natural curve and the head in the extension of the spine. Then grab the axis with both hands with an overhand grip or an alternating grip (one hand overhand, the other underhand). The width of the grip is about the distance of your shoulders or slightly narrower.

7. Machine Calf Raises

Procedure: Raise your heels by contracting your calves and push your whole body into the shoulder supports. In the extreme position, you can include a 1- to 2-second hold, and then return to the starting position. Immediately follow up with another repetition.
Starting position: Load a suitable weight on the machine. Stand with your toes on the platform so that your heels extend over it. Lean into the armrests with your shoulders. The body is upright all the time.

8. Dumbbell Calf Raises

Procedure: By contracting the calves, raise the heels and in the extreme position you can enter a 1- to 2-second endurance. Then return to the starting position in a controlled manner and immediately follow up with another repetition. If you want to increase the range of motion, you can put a low step under the toes of your feet.
Starting position: Sit on a bench with a straight back and feet approximately below the knees. Take 2 one-handers and place them vertically, with the disc part just above the knees. Hold the dumbbells gently with your hands the entire time.

9. Barbell Calf Raises

Procedure: By contracting the calves, raise the heels and in the extreme position you can enter a 1- to 2-second endurance. Then return to the starting position in a controlled manner and immediately follow up with another repetition.
Starting position: Set the axle to a suitable height (below shoulder level) and load discs on it according to your strength capabilities. Stand under the axle, grab it from the sides with both hands and lift it off the stand. Take a step back.

You can find more exercises for the lower half of the body in the article 14 effective exercises with your own weight.

How to effectively train the thighs?

Learn more about what to watch out for when training your thighs in the video.

If toned thighs and calves are your goal, you will do well to include the exercises from today's article in your workout. Different variations of squats, deadlifts, forward kicks and digs are ideal for training the front, back and inner thighs. Push-ups with an axis or on a machine are essential for building strength and mass in the calves. However, do not forget to pay attention to the correct technique when exercising, which will bring you the best results. At the same time, support them with a high-quality diet and sufficient regeneration.