Exercise Ball on the Wall Calf Raise

Setup

1. 01Pin a stability ball between your chest and a wall, leaning slightly into it.
2. 02Stand with feet hip width apart, about one foot length from the wall.
3. 03Hold dumbbells at your sides for extra load if desired.
4. 04Keep the body in one straight line from ankles to head.

Execution

1. 01Rise onto the balls of both feet as high as possible.
2. 02Pause briefly at the top with ankles fully extended.
3. 03Lower the heels to the floor under control.
4. 04Maintain steady pressure into the ball throughout the set.

Checkpoints

• -Ankles press to full height on every rep without rolling outward.
• -The ball stays pinned; the lean angle does not change.
• -Knees stay straight to keep the load on the gastrocnemius.
• -Reps are smooth, with no bouncing off the floor.

Common mistakes

• -Cutting the top of the rep short.
• -Bending the knees and turning it into a partial squat.
• -Bouncing the heels for momentum.
• -Standing too far from the wall and sliding the ball.