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Bent-Knee Soleus Raise 10s · no sound

Bent-Knee Soleus Raise

A standing heel raise done with a constant knee bend on a low platform, biasing plantarflexion toward the soleus.

Primary muscle
Calves
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand on a low platform with the balls of both feet on the front edge and the heels free to hang.
  2. Bend both knees slightly and hold that angle; do not squat deeper during the set.
  3. Brace the trunk, keep the hips still, and clasp the hands behind the lower back or let them hang.
  4. Lower both heels behind the platform until they approach the floor.
  5. Press through the balls of the feet and raise the heels as high as the ankles allow.
  6. Pause briefly at the top, then lower under control and repeat without changing the knee bend.

Common mistakes

  • Straightening the knees on the way up, which hands the work back to the gastrocnemius.
  • Bouncing out of the bottom instead of pausing in the stretched heel-drop.
  • Letting the hips rise and fall, which turns the raise into a mini squat.
  • Stopping the heels halfway down so the soleus never sees a full stretch.

Muscles worked

Primary
Calves

Same movement, other equipment

Banded Eccentric Tibialis Raise Beginner Banded Eccentric Tibialis Raise Calves Resistance band Calf Press Beginner Calf Press Calves Machine Dumbbell Single Leg Calf Raise Beginner Dumbbell Single Leg Calf Raise Calves Dumbbell Dumbbell Tibialis Raise Beginner Dumbbell Tibialis Raise Calves Dumbbell

Similar exercises

Bodyweight Donkey Calf Raise Beginner Bodyweight Donkey Calf Raise Calves Bodyweight Eccentric Calf Lowers Beginner Eccentric Calf Lowers Calves Bodyweight Heel and Toe Walks Beginner Heel and Toe Walks Calves Bodyweight Single-Leg Standing Calf Raise Beginner Single-Leg Standing Calf Raise Calves Bodyweight Tibialis Raise Beginner Tibialis Raise Calves Bodyweight

Good to know

What muscles does the Bent-Knee Soleus Raise work?
Mainly the calves.
What equipment do you need for the Bent-Knee Soleus Raise?
None. It is a bodyweight exercise.
Is the Bent-Knee Soleus Raise good for beginners?
GymVim rates it beginner.

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