Barbell Standing Bent-Knee Calf Raise from Deficit

The calf raise with the knees bent and the bar hanging at arm's length, feet on plates; the bend moves the work to the soleus.

How to do it

Setup

Balls of the feet on stacked plates, bar hanging in front of the thighs, knees bent.

Steps

Hold the knee bend and rise onto the toes.
Pause at the top without straightening the knees.
Lower until the heels sink below the plates.

Common mistakes

Knees straightening on the rise: the bend is the variant; hold it. Bar drifting off the thighs: let it hang against the legs. Feet slipping on the plates: balls of the feet planted.

Breathing

Exhale rising, inhale lowering.