Chair Seated Calf Rock
Strengthen your calves from a chair! This simple exercise improves lower leg strength and circulation. Perfect for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Calf Rock on a Chair
Positioning
1. Sit on the Chair: Find a stable chair and sit up straight, ensuring your back is supported. Your feet should be flat on the floor, hip-width apart.
2. Position Your Feet: Keep your knees at a 90-degree angle. Ensure that your toes are pointing forward, and your heels are resting lightly on the ground.
Movement
1. Lift Your Heels: Slowly raise your heels off the ground while keeping your toes planted. This movement should primarily engage your calf muscles.
2. Hold: Pause for a moment at the top of the movement to feel the contraction in your calves.
3. Lower Your Heels: Gradually lower your heels back to the floor to the starting position.
Repetitions
- Perform this exercise for 10-15 repetitions, ensuring smooth and controlled movements. Take breaks as needed.
Tips
- Keep your core engaged throughout the exercise to maintain proper posture.
- Avoid any bouncing or jerky movements; the focus should be on slow, deliberate lifting and lowering.
- If you find it difficult, you can use a wall or a stable surface for additional support.