VIDEO DEMO
Goblet-loaded KOT raise
Progression of Knee-Over-Toe Calf Raise
PROGRESSION · HOW TO DO IT
Goblet-loaded KOT raise
These steps are written specifically for the Goblet-loaded KOT raise. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Goblet-loaded KOT raise. Hold one weight close to the chest and keep it centered over the working base.
- 02Move the pattern
Hold the knee over the toes as you lower the heel, then press through the big-toe side to rise.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Finish with the heel high and knee still forward, then return to the full heel drop slowly. Drive through the big toe.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
CALVES & ANKLES / 16
Goblet-loaded KOT raise
Sets: 3 · Reps: 10–20 per side
Goblet-loaded KOT raise is a progression of Knee-Over-Toe Calf Raise. Use the written card above for its exact setup and execution.
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.