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
1. 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.
2. 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.
3. 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.
4. Returning to Start:
- To release the position, push through your heels to slide back up the wall and return to a standing position.
5. 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.