Against-Wall Double Heel-Lift Sit
Build calf strength! This exercise combines a wall sit with heel raises for an efficient lower body workout. Feel the burn!
Muscle Groups
Primary
Secondary
Instructions
Double Heel Lift Sit Against Wall (Calves)
Positioning
1. Stand with your back against a wall.
2. Walk your feet out about 2 feet from the wall while keeping your back flat against it.
3. Bend your knees slowly and slide down the wall until your thighs are parallel to the ground. Ensure that your knees are directly above your ankles to avoid strain.
4. Keep your torso upright and maintain contact with the wall throughout the exercise.
Movement
1. Once in the squat position, lift your heels off the ground by engaging your calf muscles. Rise onto the balls of your feet.
2. Hold this position for a few seconds, ensuring your balance is stable.
3. Slowly lower your heels back down to the floor while maintaining your squat position.
4. Repeat the heel lift for 10-15 repetitions.
5. To finish, push through your heels and stand back up, using the wall for support until you are fully upright.
Tips
- Keep your core engaged to maintain stability.
- Ensure your knees do not extend beyond your toes during the squat.
- If you're new to this exercise, you can start with a shorter hold time for the heel lift and gradually increase as you gain strength.