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

Advanced

Calves

Dumbbell

Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) is for lifters with a base already built and fits into any lower-body session.

How to do 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.

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Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)

Easier progression

Sled Forward Angled Calf Raise

Swap Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) For

Sled Lying Calf Press

Smith Reverse Calf Raises

Lever Seated Squat Calf Raise On Leg Press Machine

Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) — Frequently Asked Questions

How do you 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. 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 (tennis Ball Between Ankles) work?

The Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) 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 (tennis Ball Between Ankles) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. 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 (tennis Ball Between Ankles) good for beginners?

Not usually. The Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.

What can I do instead of the Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)?

Try the Sled Lying Calf Press, Smith Reverse Calf Raises or the Lever Seated Squat Calf Raise On Leg Press Machine. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.