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Lower Legs Exercise · Dumbbell

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

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

Category
Lower Legs
Equipment
Dumbbell
Target
Calves

Moving the squeeze point up to the knees shifts the added tension toward the inner thigh and hip stabilizers rather than the ankles, while the calf raise itself still drives the actual exercise. It's a way to combine two light isometric demands into one set rather than training them separately.

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

  1. Stand with your back against a wall, placing an exercise ball between your lower back and the wall.
  2. Set your feet shoulder-width apart, positioned slightly out in front of you.
  3. Hold a dumbbell in each hand with your arms hanging at your sides.
  4. Squeeze a tennis ball between your knees.
  5. Push up onto your toes, lifting your heels off the ground.
  6. Hold briefly at the top, then lower your heels back down slowly.
  7. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

More Lower Legs Exercises

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 Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

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