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Exercise 3241 · REF FY3UdNT

Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) exercise animation

Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)

Category
Lower Legs
Equipment
Dumbbell
Target
Calves

Squeezing a tennis ball between the ankles forces the calves to work through hip adduction as well as ankle extension, which changes the muscle recruitment slightly compared to a standard calf raise. It's a small addition, but it's an easy way to add an inner-thigh and stability challenge to a movement that's otherwise pretty one-dimensional.

How to Do the Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)

  1. Stand facing a wall with your feet shoulder-width apart.
  2. Place an exercise ball between the wall and your lower back.
  3. Hold a dumbbell in each hand, with your arms extended by your sides.
  4. Place a tennis ball between your ankles.
  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

The Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) primarily targets the Calves, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Lower Legs Exercises

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More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have dumbbell? These target the same calves with different equipment.

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

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, with the hamstrings and quadriceps assisting.
What equipment do I need for the Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)?
The Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles) is done with a dumbbell.
What's a good alternative to the Exercise Ball On The Wall Calf Raise (tennis Ball Between Ankles)?
If you don't have access to a dumbbell, the Ankle Circles targets the same calves using body weight instead.