Back to library

Exercise Library

Exercise Ball on the Wall Calf Raise (Tennis Ball Between Ankles)

A wall-supported stability ball calf raise with a tennis ball squeezed between the ankles to force strict foot alignment and inner-calf engagement.

LegsDumbbellCalf raise
GoLightWeight mediaexercise-ball-on-the-wall-calf-raise-tennis-ball-between-ankles

Demonstration coming soon

Primary

Gastrocnemius

Secondary

SoleusAdductorsCore

Equipment

Dumbbell

Pattern

Calf raise

Setup

  1. 01Pin a stability ball between your chest and a wall with a slight forward lean.
  2. 02Place a tennis ball between the inner ankles and squeeze gently to hold it.
  3. 03Set feet close together, pointing straight ahead.
  4. 04Hold dumbbells at your sides if extra load is needed.

Execution

  1. 01Squeeze the tennis ball and rise onto the balls of both feet.
  2. 02Keep the ankles tracking straight up, not rolling out.
  3. 03Pause at full height, then lower the heels slowly.
  4. 04Do not let the tennis ball drop at any point in the set.

Checkpoints

  • -The tennis ball stays compressed between the ankles every rep.
  • -Heels rise straight without drifting apart or together.
  • -Body line into the stability ball stays constant.
  • -Full ankle extension is reached before lowering.

Common mistakes

  • -Dropping the tennis ball because the squeeze relaxes mid set.
  • -Rolling onto the outside edges of the feet.
  • -Rushing reps and losing the top pause.
  • -Bending the knees to sneak out extra height.

Programming notes

  • -Use 3 sets of 12 to 15 strict reps; the ball squeeze lowers the loads you can handle.
  • -Useful corrective for lifters whose heels flare outward on normal calf raises.
  • -Alternate blocks of this drill with heavier free calf raises for load progression.

Related exercises

Exercise Ball on the Wall Calf Raise

Dumbbell / Legs

Exercise Ball on the Wall Calf Raise (Tennis Ball Between Knees)

Dumbbell / Legs

Standing Calf Raise

Machine / Legs

Bodyweight Standing Calf Raise

Bodyweight / Legs

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play