Free with emailStrength
Band Ankle Plantarflexion
Seated banded ankle pointing to load the calf and Achilles before you can tolerate calf raises. An early step in Achilles and calf rehab.
Kettlebell Seated Soleus Raise
One free account. Every exercise video.
Create a free account and watch all 64 exercise demos on the site, from CARs to kettlebells.
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.
How to do it
Sit with the knees bent to 90 degrees, balls of the feet on a plate or step, and the bell resting on the thighs near the knees. Lift the heels as high as you can and pause. Lower slowly until the heels drop below the step. Stop and reduce the load if Achilles pain goes above 3 out of 10 or is worse the next morning.
Common mistake
Short, bouncy reps. Go to full height every rep and take your time on the way down, with the weight over the big toe.
Helps with
- Achilles tendinopathy
- Calf strength for runners
- Heel pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
