Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerIsolationDumbbell
Exercise Ball On The Wall Calf Raise
Calves · Lower Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Stand with your back against a wall and place an exercise ball between your lower back and the wall.
- 2
Position your feet shoulder-width apart, with your toes pointing forward.
- 3
Hold a dumbbell in each hand, with your arms extended by your sides.
- 4
Raise your heels off the ground, lifting your body weight onto the balls of your feet.
- 5
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsquadriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Resistance band
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Alternatives
Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
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Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
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Resistance band
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Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
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Barbell
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Calves · Lower Legs
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