Homestep
Bent-knee calf raise
The soleus — the deep calf muscle that takes over when the knee is bent.
- You need
- A stair edge and a wall.
- Why it is in the plan
- Uphill and at slow ultra pace the knee stays bent, and the soleus carries much of the load. Straight-knee raises share the work with the bigger calf muscle; a bent knee puts it on the soleus.
How to do it
- 1Stand on the step as for a calf raise, then bend the knee a little — about a quarter squat — and keep it there.
- 2Rise onto the ball of the foot without straightening the knee.
- 3Lower slowly until the heel is below the step.
- 4Start on both legs. Move to one leg when 20 clean reps feel easy.
Easier
Both feet on the flat floor, back against a wall.
Harder
One leg at a time, then a backpack.
Common mistake
Letting the knee straighten as you rise. The bend is the point.
Gym version: Seated calf raise (machine or dumbbell)
Used in: 50 km ultra, 100–120 km ultra
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