Own Every Range
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VIDEO DEMO

Knee-Over-Toe Calf Raise

YouTube · Mitchel MayKOT Calf RaiseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Knee-Over-Toe Calf Raise

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Face a wall for support, step one foot back, and keep that heel down while the knee moves forward.

  2. 02
    Move

    Hold the knee over the toes as you lower the heel, then press through the big-toe side to rise.

  3. 03
    Finish

    Finish with the heel high and knee still forward, then return to the full heel drop slowly.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

CALVES & ANKLES / 16

Long rangeLong range

Knee-Over-Toe Calf Raise

Sets: 3 · Reps: 10–20 per side

Strengthen the soleus while the ankle moves into deep dorsiflexion.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The knee stays forward over the toes while the heel lowers, loading the bent-knee calf at a longer muscle length.