Bent leg calf raise
An isolation exercise helping to improve hip stability, pelvic control, and lower-limb alignment.
Every individual has different fitness levels and physical ability so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 3 sets of 10 reps.
Why should I do this exercise?
- Activates the soleus muscle within the calf
- Reduces risk of Achilles issues
- Lowers stress on joints
How to do this exercise:
- Step on a raised surface, if possible, but if not a flat surface with a wall for support.
- Lift up one leg to 90 degrees
- Place your hands on the wall or surface in front of you for support
- Bend your knee slightly
- Then slowly raise your foot up from the ankle, keeping your knee bent throughout
- Then slowly lower your foot down and return to the original position
- Repeat on the other side
Tips to improve:
- Maintain control throughout, try to hold at the end of range if possible
- To increase difficulty, you could hold a weight in your hand on the side doing the calf raise, or reduce the speed of the movement
- To make it easier you could do with both legs instead of single leg
Common mistakes to avoid
- Keep you knee bent throughout, don’t straighten it during the calf raise as this will work different muscles
- Don’t bounce at the bottom, instead pause and reset before doing another rep
- Keep the weight equal through all the toes and don’t let the weight shift to one side
