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Wall Sit With Calf Raise

through 5 votes
muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution

Starting Position

  • stand with the back against the wall, make one step forward
  • the feet are hip width apart and slightly turned outwards
  • lean against the wall now (your body is in a diagonal line)
  • you can let the arms hang down

Correct Execution

  • slip down at the wall until your thighs are parallel to the ground (the knees are bent to 90 degrees)
  • hold this position
  • now raise the heels, only the balls of the feet touch the ground anymore
  • you can lower and raise the heels again or do it isometrically by keeping the heels up for a while
  • do this for a longer period of time, pause shortly and go on to the next rep

tip for the workout

  • to impede the exercise by mounting weight cuffs at your ankles