Standing Bent Knee Alternating Calf Raise with a Calf Block

Muscles worked

Setup

1. Stand upright with feet hip-width apart, placing your hands on a wall or stable surface for balance.
2. Bend both knees slightly to approximately a 30-degree angle.
3. Maintain this specific knee bend throughout the entire duration of the set.

How to do it

1. Exhale as you lift the heel of your right foot as high as possible, pushing firmly through the ball of the foot while keeping the knee bent.
2. Hold the peak contraction for one second, then inhale as you slowly lower the heel back to the floor.
3. Immediately repeat the movement with the left foot, alternating sides in a fluid, controlled manner.
4. Maintain a steady tempo, focusing on a slow eccentric (lowering) phase to maximize muscle tension.

Form checklist

• Keep the knee angle constant; do not straighten the leg as you rise onto your toes.
• Drive through the big toe and second toe to prevent the ankle from rolling outward.
• Keep your torso upright and avoid leaning forward or using your arms to pull yourself up.
• Ensure the heel makes light contact with the floor before starting the next repetition.

Pro tips

• Focus on the 'deep' sensation in the lower calf, near the Achilles, which indicates the soleus is doing the work.
• Pause at the very top of the movement to eliminate momentum and force maximum fiber recruitment.

Make it harder

• Perform the exercise on the edge of a step to increase the range of motion and get a deeper stretch at the bottom.
• Hold a light dumbbell in one hand to add resistance while maintaining balance with the other.

Frequently asked

What muscles does the standing bent knee alternating calf raise with a calf block work?

The standing bent knee alternating calf raise with a calf block primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the standing bent knee alternating calf raise with a calf block?

The standing bent knee alternating calf raise with a calf block uses dumbbell.

Is the standing bent knee alternating calf raise with a calf block good for beginners?

The standing bent knee alternating calf raise with a calf block is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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