Chair Seated Heel Slide
Improve leg flexibility with Chair Seated Heel Slides! A simple exercise to improve knee joint movement and calf muscle engagement.
The Chair Seated Heel Slide mainly works the calves / shins, with help from the core. You'll need: chair.
Required Equipment
Chair Seated Heel Slide Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Chair Seated Heel Slide Variations and Alternatives
How to do the Chair Seated Heel Slide
Seated Heel Slide on a Chair
Positioning:
Sit on the edge of the chair with your back straight and feet flat on the floor, hip-width apart.
Your knees should be bent at a 90-degree angle.
Movement:
Slowly slide your right heel forward along the floor, extending your leg straight while keeping your foot flat.
Once extended, pause for a moment, then slowly slide your heel back to the starting position.
Repeat this movement for 10-15 repetitions on the right leg.
Switch to the left leg and repeat the same steps for 10-15 repetitions.
Focus on keeping the movements slow and controlled to engage your calf muscles effectively.
Tips:
Keep your core engaged to maintain good posture throughout the exercise.
Make sure your movements are smooth to avoid strain.
If you feel any discomfort, stop and consult with a fitness professional.
Chair Seated Heel Slide FAQs
What muscles does the Chair Seated Heel Slide work?
The Chair Seated Heel Slide mainly works the calves / shins, with help from the core. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Chair Seated Heel Slide?
Chair.
What workout day should the Chair Seated Heel Slide go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Heel Slide variations and alternatives?
Similar exercises include the Chair Seated Calf Raise, Chair Seated Calf Rock, Seated Plantar Flexion and Seated to Intense Plantar Flexion.
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