Seated Calf Raise On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Ensure your knees are bent at a 90-degree angle and positioned directly over your ankles.
3. Rest your hands on your thighs to maintain balance or provide light downward pressure.

How to do it

1. Exhale and press through the balls of your feet to lift your heels as high as possible.
2. Squeeze your calves at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your heels back to the floor over a two-second count.
4. Repeat for the desired number of repetitions, maintaining a controlled and steady tempo.

Form checklist

• Keep your torso upright and avoid leaning forward or backward.
• Ensure your knees stay aligned with your toes and do not cave inward.
• Push evenly through the entire ball of the foot, focusing on the big toe for stability.
• Maintain a full range of motion by touching your heels to the floor on every rep.

Pro tips

• To increase muscle fiber recruitment, apply manual resistance by pushing down on your knees with your hands during the upward phase.
• Focus on the mind-muscle connection by visualizing the deep calf muscle shortening as you lift.

Make it harder

• Perform the movement unilaterally (one leg at a time) to double the resistance on the working calf.
• Place a small platform or thick book under the balls of your feet to allow the heels to drop lower, increasing the range of motion.

Frequently asked

What muscles does the seated calf raise on a chair work?

The seated calf raise on a chair primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the seated calf raise on a chair?

The seated calf raise on a chair requires no equipment — just your body weight.

Is the seated calf raise on a chair good for beginners?

Yes. The seated calf raise on a chair is a beginner-friendly movement and a strong foundation to build on.

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