Anatomy
42 movements train it
Calves
Not a list of exercises for calves. A ranking of how much of a set each movement actually credits to your calves — a different question, and the one that decides whether your week adds up.
Trains it directly · 4
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 38
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Broad Jump0.40
- Burpee0.25
- Power Clean0.25
- Barbell Front Rack Lunge0.20
- Barbell Reverse Lunge0.20
- Barbell Walking Lunge0.20
- DB Reverse Lunge0.20
- DB Walking Lunge0.20
- Deficit Reverse Lunge0.20
- Dumbbell Hang Clean0.20
- Hang Power Clean0.20
- Reverse Lunge0.20
- Walking Lunge0.20
- Barbell Back Squat0.15
- Barbell Step-Up0.15
- Belt Squat0.15
- Bulgarian Split Squat0.15
- Cossack Squat0.15
- Curtsy Lunge0.15
- DB Lateral Lunge0.15
- DB Split Squat0.15
- DB Step-Up0.15
- Front Squat0.15
- Leg Press0.15
- Split Squat0.15
- Step-Up0.15
- Adductor Stretch Lunge0.10
- DB Front Squat0.10
- DB Sumo Squat0.10
- Dumbbell Leg Curl0.10
- Goblet Squat0.10
- Hack Squat0.10
- Hex Bar Deadlift0.10
- Machine Hamstring Curl0.10
- Pendulum Squat0.10
- Seated Leg Curl0.10
- Single-Leg Curl0.10
- V-Squat0.10
How much calves wants
6
MEV
12
MAV
16
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Donkey Calf Raise at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.