Calves exercise · dumbbell
Exercise Ball on the Wall Calf Raise (Tennis Ball Between Knees)
The exercise ball on the wall calf raise (tennis ball between knees) is a dumbbell exercise that targets the calves, with the quadriceps and hamstrings assisting.
How to do the exercise ball on the wall calf raise (tennis ball between knees)
- Stand with your back against a wall and place an exercise ball between your lower back and the wall.
- Position your feet shoulder-width apart and slightly in front of you.
- Hold a dumbbell in each hand, with your arms extended by your sides.
- Place a tennis ball between your knees.
- 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 quadriceps and hamstrings work as secondary muscles. See all calf exercises or every dumbbell exercise.
