Exercise Ball On The Wall Calf Raise

Intermediate

Calves

Dumbbell

Exercise Ball On The Wall Calf Raise trades complexity for control through the whole range, and it works before or after your main squat.

How to do Exercise Ball On The Wall Calf Raise

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, with your toes pointing forward.
Hold a dumbbell in each hand, with your arms extended by your sides.
Raise your heels off the ground, lifting your body weight onto the balls of your feet.
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.

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Exercise Ball On The Wall Calf Raise Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.

Common Exercise Ball On The Wall Calf Raise Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Exercise Ball On The Wall Calf Raise

Easier progression

Lever Standing Calf Raise

Harder progression

Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees)

Swap Exercise Ball On The Wall Calf Raise For

Barbell Floor Calf Raise

Weighted Donkey Calf Raise

Sled Forward Angled Calf Raise

Exercise Ball On The Wall Calf Raise — Frequently Asked Questions

How do you do the Exercise Ball On The Wall Calf Raise?

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, with your toes pointing forward. Hold a dumbbell in each hand, with your arms extended by your sides. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Exercise Ball On The Wall Calf Raise work?

The Exercise Ball On The Wall Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with dumbbells.

How many sets and reps of the Exercise Ball On The Wall Calf Raise should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Exercise Ball On The Wall Calf Raise good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Exercise Ball On The Wall Calf Raise?

Try the Barbell Floor Calf Raise, Weighted Donkey Calf Raise or the Sled Forward Angled Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.