Chair Standing Supported Bent-Knee Calf Raise
Boost your calf strength! This supported exercise lets you target your lower legs, even with bent knees. Balance is key!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning:
Start Position: Stand upright facing the chair with your feet hip-width apart. Place your hands on the back of the chair for balance and support.
Foot Position: Keep your toes pointing forward or slightly outward.
Movement Instructions:
Bend Your Knees: Slowly bend your knees slightly while maintaining your balance on the chair. This will engage your calf muscles.
Raise Your Heels: Lift your heels off the ground by pushing through the balls of your feet. Keep your knees bent throughout this movement.
Hold the Position: At the top of the movement, hold your position for a second. You should feel the contraction in your calf muscles.
Lower Your Heels: Gradually lower your heels back to the starting position. Control the movement to avoid injury.
Repeat: Perform 10-15 repetitions of this movement. Ensure that you are maintaining good form and using the chair for support as needed.
Tips:
Keep your core engaged to maintain balance.
Ensure you're breathing steadily—inhale as you lower your heels and exhale as you lift.
Start with a few sets, and adjust the number of repetitions as you get stronger.
Focus on smooth and controlled movements to maximize effectiveness and safety.