Step by step instructions, muscle activation and variants for the Standing Bent Knee Alternating Calf Raise with a Chair.
An alternating calf raise performed standing behind a chair with the knees kept slightly bent, using the chair back for balance. The bent-knee position shifts the work onto the soleus — the deeper calf muscle — and alternating legs lets each side work through slow, controlled raises.
The Standing Bent Knee Alternating Calf Raise with a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
