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.
The Bodyweight Calf Wall-Sit Raise mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Bodyweight Calf Wall-Sit Raise Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Bodyweight Calf Wall-Sit Raise Variations and Alternatives
How to do the Bodyweight Calf Wall-Sit Raise
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.
Bodyweight Calf Wall-Sit Raise FAQs
What muscles does the Bodyweight Calf Wall-Sit Raise work?
The Bodyweight Calf Wall-Sit Raise mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Calf Wall-Sit Raise?
None. The Bodyweight Calf Wall-Sit Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Calf Wall-Sit Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Calf Wall-Sit Raise variations and alternatives?
Similar exercises include the Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Heel-Tap Sit, Alternating Against-Wall Leg Sit Kick and Alternating Single-Leg Wall-Sit.
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