Chair Standing Supported Bent-Knee Calf Raise
Boost your calf strength! This supported exercise lets you target your lower legs, even with bent knees. Balance is key!
The Chair Standing Supported Bent-Knee Calf Raise mainly works the calves / shins, with help from the quads and core. You'll need: chair.
Required Equipment
Chair Standing Supported Bent-Knee Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Chair Standing Supported Bent-Knee Calf Raise Variations and Alternatives
How to do the Chair Standing Supported Bent-Knee Calf Raise
Positioning:
Start Position: Stand upright facing the chair with your feet hip-width apart. Place your hands on the back of the chair for balance and support.
Foot Position: Keep your toes pointing forward or slightly outward.
Movement Instructions:
Bend Your Knees: Slowly bend your knees slightly while maintaining your balance on the chair. This will engage your calf muscles.
Raise Your Heels: Lift your heels off the ground by pushing through the balls of your feet. Keep your knees bent throughout this movement.
Hold the Position: At the top of the movement, hold your position for a second. You should feel the contraction in your calf muscles.
Lower Your Heels: Gradually lower your heels back to the starting position. Control the movement to avoid injury.
Repeat: Perform 10-15 repetitions of this movement. Ensure that you are maintaining good form and using the chair for support as needed.
Tips:
Keep your core engaged to maintain balance.
Ensure you're breathing steadily—inhale as you lower your heels and exhale as you lift.
Start with a few sets, and adjust the number of repetitions as you get stronger.
Focus on smooth and controlled movements to maximize effectiveness and safety.
Chair Standing Supported Bent-Knee Calf Raise FAQs
What muscles does the Chair Standing Supported Bent-Knee Calf Raise work?
The Chair Standing Supported Bent-Knee Calf Raise 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 Chair Standing Supported Bent-Knee Calf Raise?
Chair.
What workout day should the Chair Standing Supported Bent-Knee Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Standing Supported Bent-Knee Calf Raise variations and alternatives?
Similar exercises include the Barbell Standing Deficit Bent-Knee Calf Raise, Box Bodyweight Standing Calf Step Raise, Calf Clap Raise and Calf Raise from Chair Supported Deficit.
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