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Kettlebell Seated Soleus Raise
A seated calf raise with a kettlebell resting on the thighs. Loading the calf with the knee bent puts the soleus to work, which matters for Achilles pain and running strength.
Band Ankle Plantarflexion
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Seated banded ankle pointing to load the calf and Achilles before you can tolerate calf raises. An early step in Achilles and calf rehab.
How to do it
Sit with the leg straight and a band looped around the ball of the foot, holding the ends. Point the foot away through the big toe, hold 1 second, then return slowly through the full range. Progress to double leg, then single leg calf raises.
Common mistake
Pushing through the little toes and rushing the return. Drive through the big toe and take the way back as slowly as the way out.
Helps with
- Achilles tendinopathy
- Calf strength for runners
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
