strength · beginner

Calf Raises (Bent Knee)

A seated or bent-knee calf raise that isolates the soleus muscle beneath the gastrocnemius. The soleus is the endurance powerhouse of the calf and is often neglected in runner strength programs.

  1. 01Sit on a bench with the balls of your feet on the edge of a step or weight plate.
  2. 02Place a dumbbell or barbell across your knees for resistance.
  3. 03Alternatively, perform standing on a step with your knees bent at 30-45 degrees.
  4. 04Rise up onto your toes as high as possible, focusing on the deep calf.
  5. 05Hold the top for 1-2 seconds.
  6. 06Lower slowly below the step level for a full stretch and repeat.
Why it matters

The soleus generates the majority of force during slow-to-moderate running speeds and is the primary muscle that prevents the ankle from collapsing during midstance. It operates at long muscle lengths and is highly fatigue-resistant — but when it fails, you see Achilles tendinopathy, posterior tibial tendon issues, and shin splints. Training the calf with a bent knee is the only way to properly load the soleus.