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Bent-Knee Calf Raise

Primary target: Soleus (比目鱼肌)

Exercise Details

Equipment

Seated calf machine/bench + load

Sets & Reps

4 sets × 15-20 reps · rest 60 s

How to do it

Seated with knees bent 90° (soleus position); balls of the feet on the platform; sink the heels into a full stretch, then rise to the top squeezing the deep calf; slow tempo.

Common mistakes

Knees straightening (gastrocnemius takes over), bouncy half reps, rushing

Muscles Worked

Other Exercises for the Same Muscle

Seated Calf Raise · Standing Calf Raise (Burnout Set)