Exercise ball on the wall calf raise

What it works

Primary muscle

Calves

Also works

HamstringsQuads

Equipment

Dumbbell

Movement

Legs

Type

Isolation

Logged as

Weight × reps

Suggested rest

90 seconds

How to do it

1. 1Stand with your back against a wall and place an exercise ball between your lower back and the wall.
2. 2Position your feet shoulder-width apart, with your toes pointing forward.
3. 3Hold a dumbbell in each hand, with your arms extended by your sides.
4. 4Raise your heels off the ground, lifting your body weight onto the balls of your feet.
5. 5Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6. 6Repeat for the desired number of repetitions.

What to do instead

• Donkey calf raiseBodyweight
• Barbell seated calf raiseBarbell
• Exercise ball on the wall calf raise (tennis ball between ankles)Dumbbell
• Exercise ball on the wall calf raise (tennis ball between knees)Dumbbell
• Dumbbell seated calf raiseDumbbell
• Standing calvesBodyweight

Easier variations

• Donkey calf raiseBodyweight
• Standing calvesBodyweight
• Bodyweight standing calf raiseBodyweight
• Standing calf raise (on a staircase)Bodyweight

Harder variations

• Dumbbell seated one leg calf raise - palm upDumbbell
• Dumbbell single leg calf raiseDumbbell
• Single leg calf raise (on a dumbbell)Dumbbell
• Band single leg calf raiseResistance band

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