Legs · Bodyweight
Double Heel Lift Sit Against Wall
How to do the double heel lift sit 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 the floor or a chair with your back against a wall and both feet flat, hip-width apart. Press through the balls of both feet to lift both heels off the ground at the same time, pause at the top, then lower under control. Keep your toes planted throughout.
- 1Squeeze both calves as your heels rise together
- 2Keep the balls of your feet firmly planted
- 3Stay tall against the wall with your core engaged
Common mistakes
- Don't bounce the heels up and down
- Avoid letting your knees splay outward
- Don't slide away from the wall
Muscles worked
The double heel lift sit against wall mainly works the calves.
- CalvesPrimary
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- Tibialis AnteriorMinor
Kovo programs the double heel lift sit 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.