Double Leg Bent Knee Calf Raise

This exercise is double leg bent calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. With your knee bent you are targeting your soleus muscle.

1. Standing with your knees bent and your weight evenly distributed on both feet, have the balls of your feet on a step, and your heels hanging off the edge, from this position raise up onto your toes as high as you are able to whilst keeping your knees bent.
2. 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 will depend on your ankle mobility, strength and potentially your pain levels.
3. 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.
4. When performing the movement of 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 progressing onto a single leg, bent knee calf raise.

Equally if you are finding the exercise a bit tough you may need to perform a single or double leg isometric calf raise instead.