Chair Calf Rock Squat
Squat & calf raise in one! Strengthen legs & improve balance with Chair Calf Rock Squats. A simple exercise for all fitness levels, anytime.
The Chair Calf Rock Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
Chair Calf Rock Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Chair Calf Rock Squat Variations and Alternatives
How to do the Chair Calf Rock Squat
Starting Position:
Stand with your feet shoulder-width apart.
Keep your toes slightly pointed outward.
Maintain a straight posture with your chest up and shoulders back.
Place your hands together in front of your chest or on your hips for balance.
Squatting Down:
Begin to lower your body by bending your knees and pushing your hips back as if you're sitting into a chair.
Keep your weight in your heels and ensure your knees don’t extend past your toes.
Go down until your thighs are parallel to the ground or as low as comfortable.
Calf Rock:
Once in the squat position, shift your weight slightly forward onto the balls of your feet.
Rise up onto your toes while keeping your knees bent.
Hold for a moment.
Returning to Position:
Slowly lower your heels back to the ground while still maintaining your squat position.
Finally, push through your heels to rise back up to the starting position, straightening your legs and returning to an upright stance.
Repetition:
Repeat the entire movement for the desired number of reps, typically 10-15 repetitions.
Breathing:
Inhale as you squat down and exhale as you rise back up.
Tips:
Start with a smaller range of motion if you are a beginner, gradually increasing as you become more comfortable.
Focus on form to avoid injury, ensuring your back remains straight throughout the movement.
Chair Calf Rock Squat FAQs
What muscles does the Chair Calf Rock Squat work?
The Chair Calf Rock Squat mainly works the quads and glutes & hips, with help from the calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Chair Calf Rock Squat?
None. The Chair Calf Rock Squat is a bodyweight exercise, so you can do it anywhere.
Is the Chair Calf Rock Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Calf Rock Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Calf Rock Squat variations and alternatives?
Similar exercises include the Chair Squat to Toe Stand, Chair Pose, Chair Mini Squat and Chair Seated Calf Rock.
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