Ankle and foot · Strengthening
Isometric Calf Raise with Bent Knees
Isometric calf raise with bent knees, 3 sets, hold for 20 seconds
Listen to the instructions
How to do the exercise
Sets: 3
Duration: 20 seconds per set
Rest: 30 seconds between sets
Description: Standing with knees slightly bent, place your heels on the ground. Slowly lift your heels to rise onto the balls of your feet without fully extending your knees, then hold this isometric position for 20 seconds.
Tips: Keep your knees bent throughout the exercise to effectively isolate the soleus muscle. Ensure your back remains straight and avoid leaning forward.
Progression: When you can hold for 20 seconds easily, increase the hold time by 5 seconds or add an additional set.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- none
- Starting position
- Standing with knees slightly bent, heels on the ground
- Clinical goal
- Strengthen the soleus muscle to improve ankle stability and strength
- Also known as
- calf raise with bent knees, half-tiptoe calf raise, isometric bent knee calf exercise
