Against-Wall Double Heel-Lift Sit
Build calf strength! This exercise combines a wall sit with heel raises for an efficient lower body workout. Feel the burn!
The Against-Wall Double Heel-Lift Sit is a compound exercise that mainly works the calves / shins, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Against-Wall Double Heel-Lift Sit Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Against-Wall Double Heel-Lift Sit Variations and Alternatives
How to do the Against-Wall Double Heel-Lift Sit
Double Heel Lift Sit Against Wall (Calves)
Positioning
Stand with your back against a wall.
Walk your feet out about 2 feet from the wall while keeping your back flat against it.
Bend your knees slowly and slide down the wall until your thighs are parallel to the ground. Ensure that your knees are directly above your ankles to avoid strain.
Keep your torso upright and maintain contact with the wall throughout the exercise.
Movement
Once in the squat position, lift your heels off the ground by engaging your calf muscles. Rise onto the balls of your feet.
Hold this position for a few seconds, ensuring your balance is stable.
Slowly lower your heels back down to the floor while maintaining your squat position.
Repeat the heel lift for 10-15 repetitions.
To finish, push through your heels and stand back up, using the wall for support until you are fully upright.
Tips
Keep your core engaged to maintain stability.
Ensure your knees do not extend beyond your toes during the squat.
If you're new to this exercise, you can start with a shorter hold time for the heel lift and gradually increase as you gain strength.
Against-Wall Double Heel-Lift Sit FAQs
What muscles does the Against-Wall Double Heel-Lift Sit work?
The Against-Wall Double Heel-Lift Sit mainly works the calves / shins, with help from the quads and core. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Against-Wall Double Heel-Lift Sit?
None. The Against-Wall Double Heel-Lift Sit is a bodyweight exercise, so you can do it anywhere.
Is the Against-Wall Double Heel-Lift Sit 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 Against-Wall Double Heel-Lift Sit go on?
It belongs on leg day in a push/pull/legs routine.
What are some Against-Wall Double Heel-Lift Sit variations and alternatives?
Similar exercises include the Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Heel-Tap Sit, Bodyweight Calf Wall-Sit Raise and Bodyweight Wall-Supported Tibiali Raise.
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