Bent-Knee Soleus Calf Raise
A bent-knee heel raise that builds calf strength and endurance with relatively greater emphasis on the soleus.
How to do it
- Stand with the forefeet on a secure step and keep a wall or rail within reach for balance.
- Bend the knees into a shallow squat, keeping the chest tall and the heels slightly lowered.
- Maintain the knee bend as you press through the forefeet and raise both heels as high as you can control.
- Pause briefly at the top without rolling the ankles outward.
- Lower the heels slowly to the starting position while keeping the knees bent, then repeat.
Form cues
- Keep the same knee bend from start to finish.
- Keep the hips and knees at about the same height throughout the set.
- Maintain pressure through the base of the big toe and little toe as the heels rise.
- Lift smoothly over about 1 second and lower under control over 2–3 seconds.
- Use a sturdy support and stop for sharp shin, Achilles, ankle or foot pain.
Why this exercise helps
The soleus is a deep calf muscle that helps raise the heel and control the ankle during walking, running and landing. Keeping the knees bent reduces some of the gastrocnemius contribution and places relatively more demand on the soleus, although both calf muscles still work. Training this position can build calf capacity for activities performed with a flexed knee. It may be one part of a gradual shin-splint rehabilitation or prevention program, but it does not address every possible cause of shin pain.
Common mistakes
- Straightening the knees as the heels rise. Maintain the same shallow squat throughout each repetition.
- Rolling onto the outer edges of the feet. Keep pressure spread across the bases of the big and little toes.
- Bouncing through the movement or dropping the heels. Lift smoothly and lower under control.
- Using an unstable stool or step. Choose a secure, non-slip surface and keep a sturdy support within reach.
Modifications and progressions
- Begin on level ground instead of a step and hold a wall, rail or sturdy chair for balance.
- Use a smaller heel-rise range or fewer repetitions if the bent-knee position is difficult to maintain.
- Progress by adding repetitions or external load only after you can keep the knees bent and lower with control.
Dosage
3 × 15 reps
Muscles worked
Strengthens: soleus, gastrocnemius
Related exercises
Frequently asked questions
Why keep the knees bent during this calf raise?
The gastrocnemius crosses both the knee and ankle, while the soleus crosses only the ankle. Bending the knees shortens the gastrocnemius and shifts relatively more of the work toward the soleus, though the exercise does not completely isolate either muscle.
Should I perform this exercise on a step?
A step can provide additional range, but it is not required. Start on level ground if balance, strength or symptoms limit control. If using a step, make sure it is secure and use a sturdy hand support.
Where should I feel bent-knee calf raises?
You should mainly feel muscular effort through the lower calf. Stop for sharp pain in the shin, Achilles tendon, ankle or foot, and seek assessment if pain persists or worsens.