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Calves · Beginner

Bent-Knee Calf Raise

Bent-knee calf raise emphasizing the soleus while the heel moves through a controlled range.

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Bent-Knee Calf Raise demonstration

Exercise overview

Training details

Calves

Equipment

Calf Block

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the balls of the feet on the edge of a step or platform and knees slightly bent.
  2. 02Hold support for balance and keep the knees bent through the whole rep.
  3. 03Let the heels lower until you feel a stretch in the lower calves.
  4. 04Press through the big toe side of the foot to lift the heels as high as possible.
  5. 05Lower slowly without bouncing at the bottom.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBody Weight Knee Over Toe Single Leg Calf RaiseRelated variationBodyweight Calf RaiseRelated variationBody Weight 3 Way Calf RaiseRelated variationSmith Calf RaiseRelated variationStanding Calf Raise MachineRelated variationCable Standing Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

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