Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees)
Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees) is demanding enough to sit early in a session and earns a place on leg day.
How to do 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.
Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees) Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
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Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees) — Frequently Asked Questions
How do you 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. 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 Knees) work?
The Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees) 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 Knees) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. 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 Knees) good for beginners?
Not usually. The Exercise Ball On The Wall Calf Raise (tennis Ball Between Knees) 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 Knees)?
Try the Hack One Leg Calf Raise, Lever Calf Press or the Smith Reverse Calf Raises. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
