Alternating Chair Standing Bent-Knee Calf Raise
Improve calf strength & stability! This alternating bent-knee exercise uses a chair for balance, perfect for beginners.
The Alternating Chair Standing Bent-Knee Calf Raise mainly works the calves / shins, with help from the glutes & hips and quads. You'll need: chair.
Required Equipment
Alternating Chair Standing Bent-Knee Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Alternating Chair Standing Bent-Knee Calf Raise Variations and Alternatives
How to do the Alternating Chair Standing Bent-Knee Calf Raise
Standing Bent Knee Alternating Calf Raise with a Chair
Starting Position:
Stand next to a chair or countertop, keeping it within arm’s reach for balance.
Position your feet shoulder-width apart, ensuring a stable stance.
Grip:
Place your hands lightly on the back of the chair or countertop.
This will help you maintain balance throughout the exercise.
Knee Bend:
While keeping your core engaged, slightly bend both knees.
Ensure your feet remain flat on the ground.
Raising the Heel:
Lift your right heel off the ground, allowing your weight to shift to your left foot.
Focus on contracting your calf muscles as you raise your heel.
Lowering:
Slowly lower your right heel back to the ground.
Ensure control and stability as you return to the starting position.
Alternating:
After lowering your right heel, immediately lift your left heel off the ground.
Continue alternating between your right and left heels, engaging your calf muscles with each lift.
Repetitions:
Perform 10-15 repetitions on each leg, maintaining a steady pace.
Focus on controlled movements rather than rushing through the exercise.
Cool Down:
After completing your repetitions, gently stretch your calf muscles to prevent stiffness.
Tips for Beginners:
Start with one set of 10-15 repetitions and gradually increase as you gain strength.
Ensure your knees do not extend beyond your toes to protect your joints.
Take your time to master the technique before increasing the speed or number of repetitions.
Alternating Chair Standing Bent-Knee Calf Raise FAQs
What muscles does the Alternating Chair Standing Bent-Knee Calf Raise work?
The Alternating Chair Standing Bent-Knee Calf Raise mainly works the calves / shins, with help from the glutes & hips and quads. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Alternating Chair Standing Bent-Knee Calf Raise?
Chair.
What workout day should the Alternating Chair Standing Bent-Knee Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Chair Standing Bent-Knee Calf Raise variations and alternatives?
Similar exercises include the Barbell Standing Deficit Bent-Knee Calf Raise, Calf Raise from Chair Supported Deficit, Calf Raise with Arm Internal & External Rotation and Alternating Chair Against-Wall Elevated-Heel Sit.
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