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Soleus Calf Raise (Bent Knee)

BeginnerStrengthTier T1

Calf raise performed with knees bent to target the soleus muscle. Important for endurance activities and full calf development.

Targets: Foot & Toes
Muscles: Soleus, Gastrocnemius, Tibialis Posterior

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall

No equipment? Try: seated calf raise machine

Dosage

3

Sets

20

Reps / Time

45 sec

Rest

2 sec up / 2 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand with feet hip-width apart
  • Bend knees into a slight squat (20-30 degrees)
  • Keep a wall nearby for balance

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Maintain the bent knee position

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Rise up onto the balls of your feet

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep knees bent the entire time

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold briefly at the top

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Lower slowly while maintaining the squat

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat

Breathing

  • Exhale as you rise
  • Inhale as you lower

Form Cues

  • Bent knees throughout - this targets the soleus
  • The range will be smaller than straight-knee raises
  • Feel the deeper calf muscles working
  • Keep chest up

Common Mistakes to Avoid

  • Straightening the knees
  • Not enough knee bend
  • Rising too high and losing balance
  • Rushing the movement

Safety Information

Very safe. Important for runners and those with Achilles issues.

Progressions

Add weight, single-leg bent knee raises

Regressions

Hold wall for support, reduce range

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.