Move · Videos · Technique · 2 min

Calf Raises: Straight-Knee and Bent-Knee Versions

Calf Raises: Straight-Knee and Bent-Knee Versions — video by PAIN SLAYERS GRACEVILLE PHYSIO Play · 1:53

Video by PAIN SLAYERS GRACEVILLE PHYSIO on YouTube · Open on YouTube

A physiotherapist explains why you need both calf raise versions (straight knee for the gastrocnemius, bent knee for the deeper soleus) and shows how to do each, starting on two legs if needed.

  • 2 min
  • Beginner
  • Low impact (no jumping)
  • wall
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Step by step 4

Tap a time to watch that step in the video.

  1. Why both: straight-knee raises work the gastrocnemius, bent-knee raises the deeper soleus. 0:09
  2. Straight-knee raise: hold a bar or wall, on one leg or two legs to start, and lift the heel off the ground. 0:45
  3. Keep the foot and knee in line so the heel rises straight up and doesn't drift to the side. 1:03
  4. Bent-knee raise: bend the knee a little and keep it bent all the way up, without straightening it. 1:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold a wall or rail and rise straight up without the heel drifting sideways
  • Keep the foot and knee in line
  • On the bent-knee version keep the knee bent all the way up

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadstraight-knee and bent-knee calf raises
  • Knees movesknee held bent through the bent-knee raise

Easier option from the coach: Start with two-leg raises and hold a wall or rail

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by PAIN SLAYERS GRACEVILLE PHYSIO; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety