Bodyweight Calf Wall-Sit Raise
Build calf strength & endurance with this challenging bodyweight exercise! Feel the burn as you combine a wall sit with calf raises.
Muscle Groups
Primary
Secondary
Instructions
Wall Sit
Positioning:
Find a flat wall and stand with your back against it.
Walk your feet forward about 2 feet away from the wall, keeping your feet shoulder-width apart.
Slide your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles.
Body Position:
Keep your head, shoulders, and back pressed against the wall.
Your arms can be crossed over your chest or held out in front of you for balance.
Movement:
Hold this seated position for as long as you comfortably can. Aim for at least 20-30 seconds if you’re a beginner.
Focus on breathing steadily as you hold the position.
Returning to Start:
To release the position, push through your heels to slide back up the wall and return to a standing position.
Repetitions:
Repeat for 2-3 sets, resting for 30 seconds to 1 minute between sets.
Tips:
Ensure your knees do not extend past your toes while in this position.
Adjust the distance from the wall if you feel too much strain in your knees.