Cankles is a slang word for ankles that look thick because the calf and ankle do not have a clear separation. This post shares four calf exercises, with safe exercise tips.
4 effective exercises; get rid of cankles
These 4 exercises can help you strengthen and tone your calf muscles.
- Pick a weight and raises a calf
For this exercise, you can use dumbbells, full of water plastic bottles, kettlebells, or barbells.
Method;
- Stand upright and starch your legs a little more from your shoulders width, holding your dumbbells in both hands
- Push your body upward by pressing your dumbbells down
- Raise your heels off from the ground
- Hold this movement for a very short time at the top
- Then bring down your heels back to the ground
- Don’t lock your knees, slightly bend them
- Rope jumping
This exercise is related to our childhood. Children play rope jumping and enjoy this exercise. Start slowly and build up as you get fitter.
Method;
- Stand up and take the rope in both hands
- Keep in mind that when you are leaping your heels are not touching the ground
- Find a breath rhythm during jumping
- Sit on a chair and raise your calf
For this cankles exercise you can use kettlebells, sandbags, weight plates, or a barbell.
Method;
- Sit on a chair and keep your back straight
- Put the weight on the top of your knees
- Then put pressure on your toes and raise your heels upward to raise the weight
- Hold this position for a while
- Bring your heels back to the ground
- Lunge calf raise
You can perform this cankles exercise with the help of kettlebells or a weight plate.
Method;
- Stand upright, holding your weight in front of your chest
- Then take on a large step forward of your right leg and dip into a lunge, with both legs bent
- Raise your right heel off from the ground up by putting pressure on your toe to lift the weight
- Hold for a while and then bring down your heel back on the floor
- Then repeat these all steps to your left leg
By performing these 4 exercises regularly you can strengthen and tone your calf muscles.
What Are Cankles?
Cankles is a slang word for ankles that look thick because there is little difference between the calf and the ankle.
Can Exercise Target Fat in One Body Part?
No. Exercise cannot target fat loss in one part of the body. Calf exercises can strengthen and tone the calf muscles, but fat loss happens all over the body. To lose weight, the CDC advises adults to aim for at least 150 minutes of moderate physical activity each week, plus muscle-strengthening activities on two or more days a week.
Safe Exercise Tips
Start slowly. Warm up for a few minutes before you exercise. Wear shoes that fit well and give good support. Do not lock your knees during calf raises. Keep your movements slow and controlled. Rest between sets. According to the CDC, people with a health condition should talk to a doctor before they start a new exercise plan. Stop and seek care if you feel sharp pain, chest pain, or dizziness.
When Swollen Ankles Need a Doctor
According to the Cleveland Clinic, a hundred different things can cause swollen legs. They include injury, pregnancy, some medicines, and heart, kidney, or liver disease. A person should see a doctor if the swelling lasts longer, happens regularly, affects just one leg, or teams up with other symptoms. Do not ignore sudden swelling in one leg.
Frequently Asked Questions
What are cankles?
Cankles is a slang word for ankles that look thick because there is little difference between the calf and the ankle.
Can calf exercises remove fat from my ankles?
No. Exercise cannot target fat loss in one part of the body. Calf exercises can strengthen and tone the calf muscles, but fat loss happens all over the body.
How much exercise do adults need each week?
According to the CDC, adults should aim for at least 150 minutes of moderate physical activity each week, plus muscle-strengthening activities on two or more days a week.
When should I see a doctor about swollen ankles?
According to the Cleveland Clinic, see a doctor if the swelling lasts longer, happens regularly, affects just one leg, or teams up with other symptoms.
Disclaimer: This guide is for general information only. It is not medical advice and it does not replace care from a doctor. This guide gives no medical advice for readers. Talk to a doctor before you start a new exercise plan, especially if you have swollen ankles or a health condition.
Last Updated: 6 November 2026