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Calves · Beginner

Isometric Bent Knee Soleus Raise

Bent-knee calf-raise hold that biases the soleus while maintaining steady forefoot pressure.

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Isometric Bent Knee Soleus Raise demonstration

Exercise overview

Training details

Calves

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand near a support with the balls of the feet on a stable edge and bend both knees slightly.
  2. 02Keeping the knees bent, press through the forefeet and raise the heels to the top of a calf raise.
  3. 03Hold the elevated position with the ankles straight and pressure distributed across the big-toe and little-toe sides.
  4. 04Maintain the knee angle and breathe steadily without bouncing or leaning heavily on the support.
  5. 05Lower the heels slowly after the assigned hold and step off the edge safely.

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Variations

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

Related variationKettlebell Standing Calf RaiseRelated 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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