Bent Knee Soleus Calf Raise

A bent-knee calf raise variation that biases the soleus while building calf strength, Achilles capacity, and lower-leg endurance.

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Muscles Targeted

Soleus, gastrocnemius, Achilles tendon complex, and foot and ankle stabilizers, with the bent-knee position increasing the relative contribution of the soleus.

Key Benefits

  • Biases the soleus through a bent-knee calf raise position
  • Builds calf strength and endurance for running and walking
  • Supports progressive Achilles tendon loading
  • Can be performed through a larger range when using a step
  • Provides an important complement to straight-knee calf strengthening
Keep the knees bent throughout the repetition. Use a stable support for balance so the calf remains the limiting factor rather than your ability to stay upright.

Equipment Needed

A step or elevated surface and a stable support such as a wall, rail, or treadmill. External resistance can be added as strength improves.

How to Perform the Bent Knee Soleus Calf Raise

  1. Stand on a step or elevated surface and use a stable support for balance.
  2. Bend both knees and maintain that knee position throughout the movement.
  3. Lower the heels under control into a comfortable bottom position.
  4. Drive through the balls of the feet and raise the heels as high as you can while keeping the knees bent.
  5. Pause briefly at the top without straightening the knees.
  6. Lower slowly and repeat through a controlled range.

Programming Options

  • Begin with bodyweight and use support to remove balance as a limiting factor
  • Use a controlled tempo through the full range you can tolerate
  • Add external load once bodyweight repetitions are no longer challenging
  • Use alongside straight-knee calf raises to train both major calf muscles
  • Progress volume and load gradually when using it for Achilles or running-related training

Why This Exercise Works

The gastrocnemius crosses both the knee and ankle, so bending the knee reduces its ability to contribute as strongly to plantar flexion. This increases the relative demand on the soleus, making the bent-knee calf raise a useful way to specifically strengthen a muscle that plays a major role in running and repeated lower-leg loading.

When to Use It

Use this exercise in calf-strength programs, Achilles-loading progressions, runner-strength training, and return-to-running plans when you want to specifically increase soleus capacity.

Related Calf Exercises

For more calf raises, Achilles loading, soleus exercises, and lower-leg strengthening drills, visit the complete Calf Exercises category.

Frequently Asked Questions

Why keep the knees bent?

The bent-knee position reduces the contribution of the gastrocnemius and increases the relative demand on the soleus.

Should I use a step?

A step allows more ankle range, but you can begin on flat ground if the deeper bottom position is uncomfortable or difficult to control.

Should I hold onto something?

Yes. Using a stable support is helpful because it lets you focus on loading the calf instead of making balance the limiting factor.

How is this different from a regular calf raise?

A regular straight-knee calf raise involves both the gastrocnemius and soleus. Keeping the knee bent shifts more of the relative demand toward the soleus.

How do I make the exercise harder?

Add external load, increase the controlled range, slow the lowering phase, or progress to a single-leg bent-knee soleus calf raise when appropriate.