Exercises / Leg & ankle
Bent-knee (seated) calf raise
- Strength
- Leg & ankle
- Weight on the knees or machine
Heel raises with the knee bent reduce the gastrocnemius contribution so soleus does a larger share.
Also called soleus raise, seated heel raise, bent knee heel raise.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Sitting, or standing with knees bent
Steps
- Sit with the feet flat and a weight on the thighs.
- Lift the heels as high as possible.
- Lower slowly.
Cues
- Full range
- Slow lowering
Common mistakes
- Bouncing
Used for
- Achilles tendinopathy
- Soleus strain
- Running rehabilitation
Evidence (1)
- Knee flexion reduced gastrocnemius activity while soleus activity stayed similar.1
Harder
References (1)
- Hébert-Losier K, Schneiders AG, García JA, Sullivan SJ, Simoneau GG. J Strength Cond Res. 2012;26(11):3124-3133. Influence of knee flexion angle and age on triceps surae muscle activity during heel raises