Desk Wall Sit with Calf Raise
Improves leg strength and reduces desk-related strain
Mobility & StretchingAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: legs, core. Secondary: calves, stabilizers |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 30s |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand in front of your desk with your feet shoulder-width apart
- Step 2: Engage your core and maintain a neutral spine
- Step 3: Slowly slide your back down the wall until your thighs are parallel to the ground
- Step 4: Raise up onto your toes and then lower back down, repeating for the desired duration
- Step 5: Return to the starting position and repeat for the desired number of sets
- Step 6: Remember to breathe naturally and avoid using momentum
Coaching tips
Benefits
Improves leg strength and reduces desk-related strain
Common mistakes
Letting the knees extend past the toes or using too much momentum
Make it harder
Increase the duration of the wall sit by 15-second increments
Make it easier
Decrease the duration of the wall sit by 15-second increments
Breathing
Inhale during the preparation phase, exhale during the calf raise
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 8 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.