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ex_OR2LZT

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Legs · Band

Resistance Band Calf Press Sitting on Chair

beginnerstrengthMale & female model

Resistance Band Calf Press Sitting on Chair is a beginner compound strength exercise that works the calves (lower legs), with the shins and hamstrings assisting. It needs a band and a chair. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target
Calves
Body part
Lower Legs
Equipment
Band
Category
Strength
Mechanic
Compound
Force
Push
Sets × reps
3 × 8-12
Calories / min
≈ 6.1 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

Secondary muscles

  • Shins · tibialis anterior
  • Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Resistance Band Calf Press Sitting on Chair

  1. Sit on a chair with your back straight, knees bent at 90 degrees and feet flat hovering just above the floor. Loop a resistance band around your forefeet, holding the ends of the band with your hands.
  2. Extend your forefeet downward to point your toes to the floor, pressing against the resistance of the band to engage your calf muscles.
  3. Slowly return to the starting position with control, flexing your forefeet back towards you.
  4. Repeat for the desired number of repetitions.

Form tips

  • Keep your back straight and avoid leaning forward.
  • Keep your hands steady to ensure consistent tension in the band.
  • Exhale as you press your toes forward and inhale as you return them to the starting position.

Resistance Band Calf Press Sitting on Chair alternatives

Barbell Calf Jump exercise demonstration

Barbell Calf Jump

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Calf Raise Leg Press Machine exercise demonstration

Calf Raise Leg Press Machine

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Single Leg Calf Raise Leg Press Machine exercise demonstration

Single Leg Calf Raise Leg Press Machine

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Horizontal Leg Press Calf Raise exercise demonstration

Horizontal Leg Press Calf Raise

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Horizontal Leg Press Calf Raise Single Leg

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Calf Raise From Deficit With Chair Supported exercise demonstration

Calf Raise From Deficit With Chair Supported

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Kettlebell Calf Raise exercise demonstration

Kettlebell Calf Raise

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Bodyweight Calf Raises exercise demonstration

Bodyweight Calf Raises

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Seated Calf Machine exercise demonstration

Seated Calf Machine

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Smith Machine Calf Raise exercise demonstration

Smith Machine Calf Raise

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Donkey Calf Raise exercise demonstration

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Dumbbell Seated Calf Raise exercise demonstration

Dumbbell Seated Calf Raise

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Resistance Band Calf Press Sitting on Chair FAQ

What muscles does Resistance Band Calf Press Sitting on Chair work?

Resistance Band Calf Press Sitting on Chair mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins and hamstrings work as secondary muscles.

What equipment do you need for Resistance Band Calf Press Sitting on Chair?

You need a band and a chair.

How many sets and reps of Resistance Band Calf Press Sitting on Chair should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Resistance Band Calf Press Sitting on Chair good for beginners?

Yes. Resistance Band Calf Press Sitting on Chair is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Resistance Band Calf Press Sitting on Chair burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Resistance Band Calf Press Sitting on Chair?

Other exercises for the calves include Barbell Calf Jump, Calf Raise Leg Press Machine, Single Leg Calf Raise Leg Press Machine and Horizontal Leg Press Calf Raise.

For developers

Use Resistance Band Calf Press Sitting on Chair 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_OR2LZT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OR2LZT",
  "name": "Resistance Band Calf Press Sitting on Chair",
  "model": "male",
  "counterpartId": "ex_JXSYTF",
  "target": "Calves",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_OR2LZT/mp4-720.mp4?…",
    "poster": "https://…/ex_OR2LZT/poster.jpg?…"
  }
}