Wall Sit Plie Calf Raise | Illustrated Exercise Guide

Primary muscles: Thighs, calves
Secondary muscles: Glutes, hip flexors
Equipment: No equipment

Wall Sit Plie Calf Raise Instructions

1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides, your thighs parallel to the floor and press your back against a wall.
2. Raise your heels off the floor and squeeze the calves.
3. Lower your heels and return to the starting position.
4. Repeat until the set is complete.

Proper Form And Breathing Pattern

Keep your legs bent at a 90-degree angle with your thighs parallel to the floor. Tighten the abs, keep your back pressed against the wall, and maintain your knees in line with your toes. Breathe out as you raise your heels and squeeze the calves, and breathe in as you slowly lower your feet and return to the starting position.

From the Shop

Exercise Benefits

The wall sit plie calf raise targets and strengthens your inner and outer thighs, calves, quads, hamstrings, glutes and hips. This exercise also engages your core and lower back to help keep your body balanced and steady.

Wall Sit Plie Calf Raise Demonstration

Sets And Reps

Practice doing wall sits and the plie squat calf raise separately. Once you’re comfortable with your form advance to the wall sit plie calf raise and do 2 or 3, 30-second to 1-minute sets.

Calories Burned

To calculate the number of calories burned doing the wall sit plie calf raise, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Reverse clamshell
Side lunge to curtsy lunge
Alternating side lunge
Side lying hip abduction

Popular Workouts

Lower Body Workout

15-Minute Booty Shaper Workout

If your goal is to firm, lift and round your booty then this is a workout you will want to add to your favorites list! This booty shaper …

Yoga Flow

Stress Relief & Relaxation Flow

Take 25 minutes to move, stretch, and unwind with this gentle stress relief yoga flow. You’ll start with easy spinal and shoulder movements …

Core Workout

15-Minute Tight Abs Workout

Tight abs are about to be revealed, Girls! This 15-minute tight abs workout combines exercises that help you burn fat with waist-cinching moves …