Bent-Knee Wall Sit Calf Raise

The Bent-Knee Wall Sit Calf Raise is a challenging bodyweight exercise that combines two movements into one. The wall sit activates your quadriceps and stabilizing muscles, while the calf raise emphasizes the soleus and overall calf strength.

Because your knees are bent throughout the movement, the soleus remains under constant tension. This makes the exercise particularly effective for building endurance in the lower legs. Beginners can adjust intensity by controlling range of motion and duration.

Instructions

1. Stand with your back against a wall and slide down into a seated position with knees bent at about 90 degrees.
2. Keep your feet flat on the floor and shoulder-width apart.
3. While holding the wall sit, press through the balls of your feet to raise your heels.
4. Lift as high as possible while maintaining the wall sit position.
5. Pause briefly at the top.
6. Slowly lower your heels back to the floor with control.
7. Continue for the desired number of repetitions while maintaining proper posture.

Video demonstration of Bent-Knee Wall Sit Calf Raise

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