Bent Knee Calf Raises
Understanding Your Calf Muscles
Your calf is made up of two primary muscles:
Gastrocnemius
The larger, more visible "belly" of the calf muscle
Soleus
The deeper, internal muscle that's targeted when your knee is bent
Why this matters: Both muscles are crucial for hiking, but they're activated differently. Bent knee calf raises specifically target the soleus, which plays a key role in endurance activities like long hikes.
Setup & Equipment
What you need:
- A step, sturdy platform, or any elevated surface that allows your heel to drop below the level of your toes
- Optional: Weight for progression (dumbbell, kettlebell, or your backpack)
Positioning:
- Stand on the step with the balls of your feet on the edge
- Allow your heels to hang off the back, creating space for the dropping motion
- Keep one hand free for balance and support
Movement Technique
- Starting position:
- Slightly bend your knees (this is what differentiates it from straight-leg calf raises)
- Maintain this knee bend throughout the entire exercise
- The movement:
- Let your heels drop down below the level of the step
- Note: You won't get as much depth/range of motion as with straight-leg calf raises, and that's perfectly normal
- Raise up onto your toes, lifting your heels as high as possible
- Hold the top position briefly
- Lower back down with a controlled 4-second eccentric (lowering) phase
- Key differences from straight-leg version:
- Knees remain bent throughout
- Slightly less range of motion
- Different muscle emphasis (targets soleus more specifically)
Progression Options
Bodyweight: Start here to master the movement pattern
Weighted options:
- Hold a weight in one hand (keep the other free for balance)
- Wear your backpack for hiking-specific loading
- Progress weight gradually as strength improves
Why This Exercise Matters for Hikers
Trail applications:
Uphill climbing
Your soleus provides crucial endurance power for sustained climbs
Downhill control
Both calf muscles work together to control your descent and protect your knees
Uneven terrain
Strong calves provide stability and power on rocks, roots, and variable surfaces
Load carrying
When wearing a backpack, your calves work harder - training with weight prepares you for this
Training specificity: Both straight-leg and bent-knee calf raises are used during hiking. Training both variations ensures you're prepared for the full range of demands you'll face on the trail.
Programming Notes
Accessory work
Use this as part of your supplemental strength training
Both variations
Include both straight-leg and bent-knee calf raises in your routine
Eccentric focus
The 4-second lowering phase builds strength and resilience
Hiking preparation
Consider doing these with your backpack to simulate trail conditions
Key Takeaways
Specific muscle targeting
Bent knees = soleus focus
Real-world application
This directly translates to uphill and downhill hiking performance
Progressive loading
Start with bodyweight, progress to weighted versions as appropriate
Complement your training
Use alongside straight-leg calf raises for complete calf development
Functional strength
Strong calves are essential for safe, confident movement on varied terrain
Remember: Your calves are your foundation for every step on the trail. Building strength in both muscle groups ensures you can handle whatever the mountains throw at you.