Wall-supported bent-knee calf raise
Foot and calf · Building · in reps
Why it helps your running
The soleus takes more load than any other muscle when you run: with the knee bent, it's the only one working.
- You'll need
- a wall
- Tempo
- 2 s down, 1 s up, 1s pause
How to do it
- Back against the wall in a wall-sit, knees bent at 90°.
- Without moving your knees, rise onto your toes, hold for a second, lower over 2 seconds.
- Keep your back flat against the wall from start to finish.
Common mistakes
- Your knees straighten as you rise: the superficial calf takes over.
- The range is short because your hips lift up.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.