Tight calves or numb legs? Try this:
Seated Heel Lifts (Calf Raises)
Seated heel lifts are a calf activation exercise. They contract the gastrocnemius and soleus to help the calf muscle pump move venous blood back up the leg during long periods of sitting. Use this as a quick circulation reset if your lower legs feel heavy or stiff.
Key Body Areas:
Feet
Calves
How to Do Seated Heel Lifts (Calf Raises):
- Sit upright in your chair with both feet flat on the floor, hip-width apart.
- Ensure your knees are bent at a 90-degree angle, directly over your ankles.
- Keeping the balls of your feet firmly planted, lift your heels straight up as high as possible, squeezing your calf muscles at the top.
- Hold the contraction for 1-2 seconds.
- Slowly lower your heels back down to the floor. Avoid letting them drop.
- Repeat for 15-20 repetitions. Aim to do 2-3 short sets across your workday.
Modifications for Seated Heel Lifts (Calf Raises):
- decreasePerform the movement with a smaller range of motion, focusing on smooth control rather than height.
- increasePlace your work bag or a heavy book on your lap to add resistance as you lift your heels.
- alternativeIf you have a footrest, place the balls of your feet on the edge so your heels can lower a bit further before each lift.
Type: active StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Feet • Gastrocnemius • Soleus
