Calves exercise · dumbbell
Exercise Ball on the Wall Calf Raise (Tennis Ball Between Ankles)
The exercise ball on the wall calf raise (tennis ball between ankles) is a dumbbell exercise that targets the calves, with the hamstrings and quadriceps assisting.
How to do the exercise ball on the wall calf raise (tennis ball between ankles)
- Stand facing a wall with your feet shoulder-width apart.
- Place an exercise ball between the wall and your lower back.
- Hold a dumbbell in each hand, with your arms extended by your sides.
- Place a tennis ball between your ankles.
- Raise your heels off the ground, lifting your body up onto your toes.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 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.
