Movement guide
Soleus
Lies beneath the gastrocnemius and acts at the ankle. Bent-knee raises reduce the gastrocnemius contribution.
A bent knee reduces the gastrocnemius contribution, emphasizing the soleus.
01
Seated calf raise
Isolation · Machine
Also works
Gastrocnemius contributes less with the knee bent; foot stabilizers
How to perform +
With knees bent around 90°, lift your heels against the resistance. Lower slowly.
Keep pressure through the forefoot and control the bottom position.
Example volume · 3 sets × 12–20 reps
02
Standing calf raise
Isolation · Machine
Also works
Gastrocnemius; foot and ankle stabilizers
How to perform +
Rise onto the balls of your feet with knees softly extended. Pause, then lower the heels slowly.
Use a full comfortable range without bouncing.
Example volume · 3 sets × 8–15 reps