Chair Seated Calf Raise
Build stronger calves from your chair! This exercise targets your calf muscles with a simple seated movement.
The Chair Seated Calf Raise mainly works the calves / shins, with help from the lower back and core. You'll need: chair.
Required Equipment
Chair Seated Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Lower Back (quadratus lumborum); Abdominals (rectus abdominis)
Chair Seated Calf Raise Variations and Alternatives
How to do the Chair Seated Calf Raise
Seated Calf Raise on a Chair
Positioning:
Sit on the edge of a sturdy chair with your feet flat on the ground about hip-width apart.
Keep your back straight and shoulders relaxed.
Ensure that your feet are at a comfortable distance from your body, allowing for movement.
Starting Position:
Position the balls of your feet on the edge of the chair. Your heels should hang off the edge, leaving a little space.
Your knees should be at a 90-degree angle and aligned with your feet.
Movement:
Engage your core and keep your upper body still.
Slowly raise your heels off the ground by pushing through the balls of your feet.
As you lift your heels, squeeze your calf muscles at the top of the movement.
Hold the top position for a second.
Return to Starting Position:
Gradually lower your heels back down towards the ground to return to the starting position.
Make sure to control the movement and avoid bouncing.
Repetitions:
Aim for 10-15 repetitions.
Rest for 30 seconds to 1 minute before repeating for 2-3 sets.
Tips:
Focus on smooth and controlled movements.
Keep your feet together to maintain balance.
If necessary, use a wall or chair back for stability.
Listen to your body and do not push through pain; stop if you feel discomfort.
Chair Seated Calf Raise FAQs
What muscles does the Chair Seated Calf Raise work?
The Chair Seated Calf Raise mainly works the calves / shins, with help from the lower back and core. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Chair Seated Calf Raise?
Chair.
What workout day should the Chair Seated Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Calf Raise variations and alternatives?
Similar exercises include the Barbell Seated Calf Raise, Calf Raise from Chair Supported Deficit, Chair Calf Rock Squat and Dumbbell Seated Calf Raise.
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