Double Heel Lift Sit Against Wall

Muscles worked

Setup

1. Stand with your back flat against a wall and your feet hip-width apart.
2. Position your feet approximately 12 to 18 inches away from the wall.
3. Engage your core and keep your arms at your sides or crossed over your chest.

How to do it

1. Inhale as you slowly slide your back down the wall until your thighs are parallel to the floor, forming a 90-degree angle at the knees.
2. While holding the squat position, lift both heels off the ground as high as possible, balancing on the balls of your feet.
3. Lower your heels back to the floor, then exhale as you drive through your heels to slide back up the wall to the starting position.
4. Maintain a controlled tempo: 2 seconds to descend, 1 second for the heel lift, and 2 seconds to stand.

Form checklist

• Keep your entire back, including the lower back, pressed firmly against the wall.
• Ensure your knees stay aligned with your toes and do not cave inward.
• Maintain a 90-degree bend in the knees at the bottom of the movement.
• Keep your chest upright and avoid leaning forward as you lift your heels.

Pro tips

• Pause for a full second at the top of the heel lift to maximize the mind-muscle connection with your calves.
• Focus on pushing the wall away with your back to maintain constant tension in your quadriceps throughout the repetition.

Make it harder

• Increase the duration of the heel lift hold to 3-5 seconds per rep to build isometric strength.
• Hold a dumbbell or kettlebell in a goblet position at your chest to increase the resistance on the legs.

Frequently asked

What muscles does the double heel lift sit against wall work?

The double heel lift sit against wall primarily targets the calves, glutes, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the double heel lift sit against wall?

The double heel lift sit against wall requires no equipment — just your body weight.

Is the double heel lift sit against wall good for beginners?

Yes. The double heel lift sit against wall is a beginner-friendly movement and a strong foundation to build on.

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