Exercise Ball on the Wall Calf Raise

Target muscle

Calves

Also works

Hamstrings, quadriceps

Equipment

Dumbbell

Body part

Lower legs

How to do the exercise ball on the wall calf raise

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the calves. The hamstrings and quadriceps work as secondary muscles. See all calf exercises or every dumbbell exercise.