Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerIsolationDumbbell
Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
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 and slightly in front of you.
- 3
Hold a dumbbell in each hand, with your arms extended by your sides.
- 4
Place a tennis ball between your knees.
- 5
Raise your heels off the ground, lifting your body up onto your toes.
- 6
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
quadriceps
Secondary
quadricepshamstrings
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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Alternatives
Bodyweight
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Calves · Lower Legs
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Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
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Resistance band
Band Single Leg Calf Raise
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