Bent Knee Calf Holds

May 22, 2024

Bent knee calf holds are isometric exercises that strengthen the calf muscles without movement, focusing on stability.

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Teaching point:

  • Stand on a step with your knee bent
  • Hold the position
  • Perform 5 sets of 15- second holds, increasing to 5 sets of 45 seconds
  • 70% max voluntary contraction

Note: This may feel more difficult than the straight leg hold and works the lower soleus muscle more.

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