Legs · Bodyweight
Chair Sit Alternate Heel Raise Against Wall
How to do the chair sit alternate heel raise against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on a chair with your back against a wall and feet flat on the floor, hip-width apart. Lift one heel off the ground by pressing through the ball of your foot, then lower it and repeat on the other side. Keep your toes planted and alternate in a steady rhythm.
- 1Squeeze through your calf as the heel lifts
- 2Keep the ball of your foot pressed into the floor
- 3Stay tall against the wall with a braced core
Common mistakes
- Don't let your knees drift inward or outward
- Avoid bouncing; lift and lower with control
- Don't slouch away from the wall
Muscles worked
The chair sit alternate heel raise against wall mainly works the calves.
- CalvesPrimary
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- Tibialis AnteriorMinor
Kovo programs the chair sit alternate heel raise against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.