TRAIN YOUR CALVES FOR GLAMOUR
Simone Biles/Getty
3 Minute Read
Simone Biles’ curvascular legs are a fashion flex. This killer calves workout will strengthen your lower legs—and sculpt them to look even sexier in stilettos.
Whether Simone Biles is stepping onto a gymnastics beam or a red carpet, there’s no denying the power of her lower body. This is an athlete whose calves explosively propel her somersaults and twists while her toes point in elegant extension. Her calf muscles are sculpted to a ‘curvascular’ silhouette—both curvy and muscular—and today, they represent the duality of women’s strength. Her athletic gains are especially graceful when they flex under tension in stilettos.
Here’s something you won’t hear elsewhere: your calves are a true glamour muscle. They create a beautiful silhouette via the natural contour to your legline—perfect for wearing shorter skirts and shorts, both in and out of the gym. So covetable are killer calves, in fact, that NBA star Kevin Durant declared his envy over Biles’ muscular definition, following her performance at the 2024 Paris Olympics. “I wish I had that kind of muscle in my calves,” he said. “I’m going to have to get in the gym for that.”
Danimás founder Dany Garcia loves training her calves. “The ‘Killer Calves’ workout has a premise built on 3 parts for success,” says Garcia, who personally created and tested this routine for maximum efficiency. Skip one part, and you dramatically reduce your results. “If you’re looking for the win, do all three exercises.”
Simple yet effective, add it onto your leg and full-body days. Try it 2x per week for gold medal-worthy gains.
THE KILLER CALVES WORKOUT
By Dany Garcia and Dave Rienzi
15 Minute Workout
THE PREP
This is 25% of the equation for success.
1. Walking warm-up (with no incline) for 2-3 minutes at an easy pace. Think: walking stroll
2. Roll the bottom of your feet with a small round ball (think lacrosse size) to release your fascia. If no ball is available, massage your feet, working upwards from above the heel towards the toes.
3. Stretch your calves and rotate your ankles both clockwise and counterclockwise.
THE ACTIVITY
This is 50% of the equation for success.
“I call this the tri-set of triumph,” says Garcia.
Complete 3x 90-120 seconds, resting for 90-120 seconds after each tri-set.
1. Standing calf raises on the machine. Complete x25 total.
The technique: Add weight based on guidance below. Do 15 reps at full range of motion, reaching the highest point of tiptoe that you can while maintaining balance. Pause at peak contraction for two seconds. Control the eccentric (negative) return to base.
Stand on the edge of a step. Do 10 partial reps, lowering your heels and returning to neutral at a regular pace.
2. Seated calf raises on the machine. Complete x25 total.
The technique: Use the same structure as above.
3. Jump rope or jump in place. 45 seconds total.
THE TROPHY PIECE
This is 25% of the equation for success.
Stretch your calves: this is essential!
Complete 2-3x, 60 seconds per calf minimum.
Pro tips*
* Don’t over or under-load. Weight should be light enough to allow you to complete the rep range.
* Make sure you are hydrated post-workout. Consider adding electrolytes for the appropriate mineral balance.
* If there is no seated calf raise machine available, you can do the movement standing. To do this, bend your knees and brace yourself against the wall; the knee bend is important.
Editorial disclaimer:
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage, including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.
