Demo & instructions
Bent-Knee Calf Raise
Also known as: Bodyweight Soleus Raise, Squat-Position Calf Raise
Instructions
A calf raise done from a quarter-squat position with the knees kept bent. Bending the knees shifts the work to the deeper calf muscle that carries you through long walks and runs.
- Movement
- Calf raise
- Type
- Isolation
- Level
- Beginner
- Typical range
- 12–30 reps
Setup
- 1Stand with the feet hip-width apart and bend the knees to a quarter squat.
- 2Rest the hands on the thighs or hold a wall for balance.
Execution
- 1Keeping the knees bent at the same angle, rise onto the balls of the feet.
- 2Pause at the top, then lower the heels slowly to the floor.
- 3Repeat without straightening the knees between reps.
Breathing
Exhale as you rise; inhale as you lower.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
