Instructions
- Sit on the edge of a bench with your knees bent at 90 degrees and the balls of your feet on a block.
- Rest dumbbells vertically on top of your lower thighs just above your knees.
- Lower your heels down toward the floor into a deep stretch.
- Hold the stretch for 1 second, then raise your heels as high as possible.
- Contract your soleus muscle hard at the peak for 2 seconds.
- Descend smoothly back into the stretch.
💡 Pro Tip & Form Cue
Bent-knee calf raises isolate the soleus muscle, which sits beneath the gastrocnemius.
Common Mistakes
- Rushing the tempo: Fast reps rely on tendon recoil.
- Partial range of motion: The soleus responds best to full stretch and peak contraction.
- Placing weights directly on knee caps: Place dumbbells on muscular thigh tissue above the joint.
📊 Recommended Sets & Reps
3–4 sets of 15–20 reps.