Calf Raise From Deficit With Chair Supported

Muscles worked

Setup

1. Place a sturdy step or elevated block in front of a chair or stable surface.
2. Stand with the balls of your feet on the edge of the step so your heels hang off the back.
3. Lightly place your hands on the chair back for balance, keeping your torso upright.
4. Position your feet hip-width apart with your toes pointing straight forward.

How to do it

1. Lower your heels slowly below the level of the step until you feel a deep stretch in your calves while inhaling.
2. Drive through the balls of your feet to raise your heels as high as possible, exhaling on the way up.
3. Pause at the top for one second, focusing on a hard peak contraction in the calf muscles.
4. Lower your heels back to the starting deficit position using a controlled 3-second tempo.

Form checklist

• Keep your knees straight but not locked to prioritize the gastrocnemius muscle.
• Avoid bouncing at the bottom; use a dead stop to eliminate momentum.
• Ensure your weight is distributed evenly across the balls of your feet, not just the outer edges.
• Maintain a tall posture without leaning forward into the chair for support.

Pro tips

• Focus on pushing specifically through your big toe at the top of the movement to ensure full medial calf activation.
• Think about 'shortening' the distance between your heel and the back of your knee for a better mind-muscle connection.

Make it harder

• Perform the movement unilaterally (one leg at a time) to double the resistance on the working muscle.
• Add a 3-second pause at the bottom of the stretch to increase time under tension and improve ankle mobility.

Frequently asked

What muscles does the calf raise from deficit with chair supported work?

The calf raise from deficit with chair supported primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the calf raise from deficit with chair supported?

The calf raise from deficit with chair supported uses dumbbell.

Is the calf raise from deficit with chair supported good for beginners?

Yes. The calf raise from deficit with chair supported is a beginner-friendly movement and a strong foundation to build on.

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