Bent-Knee Calf Raise
A standing calf raise performed with the knees held slightly bent throughout. Reduces gastrocnemius contribution to bias the soleus without a seated machine.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Quadriceps
- Sets
- 3
- Reps
- 15–25
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the balls of your feet on a step or flat floor, holding a support. Bend your knees about 20–30 degrees and keep that angle fixed.
Lower your heels under control, keeping the knee bend constant.
Rise onto the balls of your feet as high as you can.
Pause at the top.
Lower and repeat without changing the knee angle.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Lock in the knee bend
Only the ankles move
Full height
Common mistakes
Straightening the knees as you rise
Bending more at the bottom
Short range
Safety notes
Hold a support for balance, especially on a step.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.