How to do the Exercise Ball On The Wall Calf Raise
Exercise Ball On The Wall Calf Raise is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Exercise Ball On The Wall Calf Raise demonstration · © GymiaFit
Exercise Ball On The Wall Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Exercise Ball On The Wall Calf Raise step by step
- 1Stand with your back against a wall and place an exercise ball between your lower back and the wall.
- 2Position your feet shoulder-width apart, with your toes pointing forward.
- 3Hold a dumbbell in each hand, with your arms extended by your sides.
- 4Raise your heels off the ground, lifting your body weight onto the balls of your feet.
- 5Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 6Repeat for the desired number of repetitions.
Exercise Ball On The Wall Calf Raise — questions
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 also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Exercise Ball On The Wall Calf Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball On The Wall Calf Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball On The Wall Calf Raise?
Dumbbell Seated Calf Raise, Dumbbell Seated One Leg Calf Raise, Dumbbell Seated One Leg Calf Raise - Hammer Grip train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball On The Wall Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.