Wall Sit Plie Calf Raise | Illustrated Exercise Guide

Primary muscles: Thighs, calves
Secondary muscles: Glutes, hip flexors
Equipment: No equipment

WALL SIT PLIE CALF RAISE INSTRUCTIONS

1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides, your thighs parallel to the floor and press your back against a wall.
2. Raise your heels off the floor and squeeze the calves.
3. Lower your heels and return to the starting position.
4. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your legs bent at a 90-degree angle with your thighs parallel to the floor. Tighten the abs, keep your back pressed against the wall, and maintain your knees in line with your toes. Breathe out as you raise your heels and squeeze the calves, and breathe in as you slowly lower your feet and return to the starting position.

EXERCISE BENEFITS

The wall sit plie calf raise targets and strengthens your inner and outer thighs, calves, quads, hamstrings, glutes and hips. This exercise also engages your core and lower back to help keep your body balanced and steady.

DEMONSTRATION

SETS AND REPS

Practice doing wall sits and the plie squat calf raise separately. Once you’re comfortable with your form advance to the wall sit plie calf raise and do 2 or 3, 30-second to 1-minute sets.