How to do the Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)
Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using dumbbell, exercise ball, tennis ball, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) demonstration · © GymiaFit
Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Dumbbell, Exercise Ball, Tennis Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) step by step
- 1Stand facing a wall with your feet shoulder-width apart.
- 2Place an exercise ball between the wall and your lower back.
- 3Hold a dumbbell in each hand, with your arms extended by your sides.
- 4Place a tennis ball between your ankles.
- 5Raise your heels off the ground, lifting your body up onto your toes.
- 6Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 7Repeat for the desired number of repetitions.
Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) — questions
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 also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)?
You need dumbbell, exercise ball, tennis ball. 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 (tennis Ball Between Ankles) 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 (tennis Ball Between Ankles)?
Ankle Circles, Assisted Lying Calves Stretch, Band Single Leg Calf Raise 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 (tennis Ball Between Ankles) 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.