Single Leg Bent Knee Calf Raise

The Single Leg Bent Knee Calf Raise is a challenging exercise that preferentially builds up the soleus muscle which is located deep to and below your gastrocnemius, your main calf muscle. This muscle

The Single Leg Bent Knee Calf Raise is a challenging exercise that preferentially builds up the soleus muscle which is located deep to and below your gastrocnemius, your main calf muscle. This muscle is crucial for maintaining posture and stability, particularly when standing or moving. As a deep calf muscle, it plays a significant role in plantar flexion of the ankle, assisting in actions like walking, running, and jumping. Additionally, it helps in venous return, aiding blood circulation by contracting and pumping blood back to the heart, especially during prolonged standing or sitting. Strengthening the soleus muscle can also prevent injuries and improve overall lower limb function. To perform the Single Leg Bent Knee Calf Raise stand near a wall or other support. Lift your non working foot off the ground to place the load on the standing leg. Lean into the support while bending the knee on the standing leg to about 45 degrees. This will force your heel off of the ground so that your weight is balanced on the ball of your foot. Start the movement by pushing the ball of your standing foot firmly into the floor which will raise your heel even higher. Continue to push until your foot is fully extended (plantar flexion). Pause briefly at the top before returning to the starting position, balanced on the ball of your foot, heel off of the floor, under control. Pause briefly at the bottom position and repeat the movement for the desired number of repetitions.

Common Mistakes

Do not change the bend in your knee during the exercise. Do not bounce at the bottom of the movement. Be sure to keep your foot straight during the movement and do not collapse inward or outward.

Pro Tips

Imagine that you are pushing the floor away with your foot instead of thinking of lifting yourself. It can help with the mind muscle connection and feeling a better contraction in the target muscle.

Purpose

The soleus muscle gives thickness to the lower portion of the calf muscle and can build up the top part as it lies deep to the gastrocnemius, the main calf muscle. When this muscle is tight or hypertonic it can give the appearance of “cankles” or thick ankles. Be sure to stretch and foam roll this muscle thoroughly if it becomes tight to prevent this.

Form

Use a mirror to ensure that you are leaning a little forward during the movement. You can look down during the exercise to make sure your feet are tracking straight the entire time.