Bent-Knee Calf Raise
A standing heel raise with both knees kept slightly bent.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Calf
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand with the feet hip-width apart and bend both knees slightly.
- Use light fingertip contact with a wall if needed for balance.
Do the rep
- Keep the knee bend as you lift both heels as high as you control.
- Pause briefly on the balls of the feet.
- Lower both heels slowly to the floor.
What counts as a rep
One rep raises both heels with the knees bent and returns both heels to the floor without changing the knee bend.
One rep raises both heels with the knees bent and returns both heels to the floor without changing the knee bend.
Breathing
Exhale as you lift the heels; breathe in as you lower.
Cues
- Keep the knees bent.
- Lift straight up.
- Lower slowly.
Common mistakes
Straightening the knees
What you seeThe knees straighten as the heels rise.
FixKeep the same small knee bend throughout the rep.
The knee position defines this variation.
Bouncing
What you seeThe heels rebound off the floor.
FixPause at the bottom before the next lift.
A pause keeps the ankle movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose balance.
- End the set when you cannot keep the knee bend.
General educational content, not individual coaching or medical advice.
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