Bent Knee Calf Raise

Muscle Groups Involved

Soleus - Primary

Highlights

Keep your body rigid so you are lifting your whole body during the exercise.
Lean forward enough to place a stretch on your calves.
Be sure to go all the way up. Don't stop short.
Go slow if you can't feel it.

Description

The Bent Knee Calf Raise is a variation of the traditional calf raise that emphasizes the soleus muscle. This muscle is located below and deep to your gastrocnemius and is important for running and general athleticism. To perform a Bent Knee Calf Raise, start in a standing position with both feet planted firmly on the floor. You can also opt to elevate the balls of your feet to increase the stretch felt by standing on a plate or other stable surface to allow your heels to go lower than your toes. Bend your knees as far as you can comfortably and place your hands on a wall or other support in order to load your calves as needed. Initiate the movement by pressing the balls of your feet firmly downward which will elevate your heels. Continue to drive through the floor until you can’t go any higher while maintaining a bent knee position. Pause briefly at the top and squeeze. Lower yourself under control to the starting position without going slack at the bottom.

Common Mistakes

Do not bounce at the bottom or spring yourself up into position. Slow contr

Do not bounce at the bottom or spring yourself up into position. Slow controlled movements work best. Avoid being too relaxed at the bottom of the movement to make the exercise more safe for your ankles. Do not change the angle of the bend in your knee. Maintain a consistent knee position throughout the entire movement.

Pro Tips

Lean farther forward, use weights that are challenging, and use slow method

Lean farther forward, use weights that are challenging, and use slow methodical repetitions to overcome the inherent springiness of these muscles. Stored energy in the Achilles tendon can make working the calf muscles tricky for some which is why higher repetitions are usually favored for this muscle group. Slowing down the movement and using heavy enough weights will maximize development for even the most stubborn calves.

Purpose

This exercise focuses on the soleus muscle, essential for balanced lower le

This exercise focuses on the soleus muscle, essential for balanced lower leg development. Strengthening the soleus not only enhances lower leg aesthetics but also promotes athleticism, as it contributes to explosiveness and agility in movements like running and jumping.

Form

Use a mirror or look down to ensure that your knees extend past your toes d

Use a mirror or look down to ensure that your knees extend past your toes during bent knee calf raises to maximize the stretch on the soleus muscle, facilitating greater muscle activation and development.