Single Leg Bent Knee Calf Raise
A single-leg bent-knee calf raise that increases soleus demand while challenging calf strength, Achilles capacity, and lower-leg control.
Muscles Targeted
Soleus, gastrocnemius, Achilles tendon complex, intrinsic foot muscles, and ankle stabilizers, with the bent-knee position increasing the relative contribution of the soleus.
Key Benefits
- Progresses bent-knee soleus loading to one leg
- Builds single-leg calf and soleus strength
- Increases Achilles and lower-leg loading capacity
- Challenges foot and ankle control under unilateral load
- Provides a useful strength progression for runners and athletes
Equipment Needed
A step or elevated surface and a stable support for balance. External resistance can be added as strength improves.
How to Perform the Single Leg Bent Knee Calf Raise
- Stand on one leg near the edge of a step and use a stable support for balance.
- Bend the stance knee and maintain that knee position throughout the repetition.
- Lower the heel under control into a comfortable bottom position.
- Drive through the ball of the foot and raise the heel as high as you can without straightening the knee.
- Pause briefly at the top while maintaining the bent-knee position.
- Lower slowly and repeat before switching sides.
Programming Options
- Master the double-leg bent-knee soleus calf raise before progressing to one leg
- Use support so balance does not limit calf loading
- Control the full lowering phase
- Add external resistance only after bodyweight repetitions are well controlled
- Progress volume and load gradually in Achilles or return-to-running programs
Why This Exercise Works
Bending the knee decreases the gastrocnemius contribution and increases the relative demand on the soleus. Performing the movement on one leg substantially increases the loading requirement and makes it a useful progression for single-leg calf capacity.
When to Use It
Use this exercise after double-leg bent-knee calf raises are well tolerated and you need a higher-level soleus strengthening option for running, Achilles loading, or lower-leg strength.
Frequently Asked Questions
Why keep the knee bent?
The bent-knee position reduces the contribution of the gastrocnemius and increases the relative demand on the soleus.
Should I hold onto something?
Yes. A stable support lets you focus on calf loading rather than making balance the limiting factor.
Should I use a step?
A step allows more ankle range, but flat ground is a reasonable starting point if the deeper position is not well tolerated.
What if one leg is much weaker?
Use the strongest range and load you can control on the weaker side and progress gradually rather than forcing equal performance immediately.
How do I make it harder?
Add external load, increase the controlled range, slow the lowering phase, or increase total work as tolerated.