This exercise aims is to strengthen your muscles and tendons on the back of your lower leg by performing a calf raise with your knees bent. This movement will target your soleus muscle.

Stand on one leg with your knee bent, have the ball of your foot on a step, and your heel hanging off the edge. From this position, raise up onto your toes as high as you are able to, whilst keeping your knee bent. Once at the top of the movement slowly return to your starting position. Hold onto the wall or banister to help with your balance.

How far your heel drops off the step on the way down may depend on your ankle mobility, strength and potentially your pain levels.

Try and keep the movement slow and controlled on the way up and down. With practice you may find that you are able to get higher as you get stronger with this exercise. Focus on lifting your body upwards versus your knee simply moving forwards. When you are able to complete the suggested reps and sets in your training programme with ease, you can make it harder by holding a weight when doing the movement. Equally, if you are finding the exercise a bit tough you may need to perform this exercise on both legs for a period of time. We have videos of all these exercises on our channel.