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Male model ex_WFO5IM

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Lower Legs · Body Weight

Calf Raise From Deficit With Chair Supported

beginnerstrength

Calf Raise From Deficit With Chair Supported is a beginner isolation strength exercise that works the calves (lower legs), with the quadriceps assisting. It needs only a chair. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target
Calves
Body part
Lower Legs
Equipment
Body Weight
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 4.3 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

Secondary muscles

  • Quadriceps · Quadriceps Femoris

How to do Calf Raise From Deficit With Chair Supported

  1. Stand on the edge of a raised platform or step, with your heels hanging off the edge, and hold onto a chair for support.
  2. Position your feet hip-width apart, ensuring your toes are firmly on the platform.
  3. Slowly raise your heels as high as possible, engaging your calf muscles and lifting your body.
  4. Lower your heels back down past the edge of the platform to feel a stretch in your calves. Repeat the movement for the desired number of repetitions.

Form tips

  • Use the chair for balance but avoid leaning on it heavily to ensure your legs are doing the work.
  • Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
  • Ensure your heels drop below the platform to achieve a full range of motion and stretch.

Calf Raise From Deficit With Chair Supported alternatives

Kettlebell Calf Raise exercise demonstration

Kettlebell Calf Raise

Calves · intermediate
Smith Machine Calf Raise exercise demonstration

Smith Machine Calf Raise

Calves · beginner
Kettlebell Seated Calf Raise exercise demonstration

Kettlebell Seated Calf Raise

Calves · beginner
Landmine Calf Raise exercise demonstration

Landmine Calf Raise

Calves · intermediate

More calves exercises

Donkey Calf Raise exercise demonstration

Donkey Calf Raise

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Dumbbell Standing Calf Raise exercise demonstration

Dumbbell Standing Calf Raise

Calves · beginner
Standing Calf Raise Resistance Band exercise demonstration

Standing Calf Raise Resistance Band

Calves · beginner
Calf Raise Clap exercise demonstration

Calf Raise Clap

Calves · advanced
Bodyweight Standing Calf Raise exercise demonstration

Bodyweight Standing Calf Raise

Calves · beginner
Dumbbell Seated Calf Raise exercise demonstration

Dumbbell Seated Calf Raise

Calves · beginner
Elevated Standing Calf Raise exercise demonstration

Elevated Standing Calf Raise

Calves · beginner
Barbell Standing Leg Calf Raise exercise demonstration

Barbell Standing Leg Calf Raise

Calves · intermediate

Calf Raise From Deficit With Chair Supported FAQ

What muscles does Calf Raise From Deficit With Chair Supported work?

Calf Raise From Deficit With Chair Supported mainly works the calves in the lower legs (Gastrocnemius and Soleus). The quadriceps work as secondary muscles.

What equipment do you need for Calf Raise From Deficit With Chair Supported?

You need only a chair.

How many sets and reps of Calf Raise From Deficit With Chair Supported should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Calf Raise From Deficit With Chair Supported good for beginners?

Yes. Calf Raise From Deficit With Chair Supported is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Calf Raise From Deficit With Chair Supported burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Calf Raise From Deficit With Chair Supported?

Other exercises for the calves include Kettlebell Calf Raise, Smith Machine Calf Raise, Kettlebell Seated Calf Raise and Landmine Calf Raise.

For developers

Use Calf Raise From Deficit With Chair Supported in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WFO5IM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WFO5IM",
  "name": "Calf Raise From Deficit With Chair Supported",
  "model": "male",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_WFO5IM/mp4-720.mp4?…",
    "poster": "https://…/ex_WFO5IM/poster.jpg?…"
  }
}