Own Every Range
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VIDEO DEMO

Supported full-range KOT raise

Regression of Knee-Over-Toe Calf Raise

YouTube · Mitchel MayKOT Calf RaiseWatch the demonstration

REGRESSION · HOW TO DO IT

Supported full-range KOT raise

These steps are written specifically for the Supported full-range KOT raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Supported full-range KOT raise. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled.

  4. 04
    Finish 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

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

CALVES & ANKLES / 16

Long rangeLong range

Supported full-range KOT raise

Sets: 3 · Reps: 10–20 per side

Supported full-range KOT raise is a regression 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.