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

Setup

1. 01Pin a stability ball between your chest and a wall with a slight lean.
2. 02Place a tennis ball between the knees and squeeze lightly to hold it.
3. 03Stand with feet hip width or closer, toes forward.
4. 04Hold dumbbells at your sides for added resistance if desired.

Execution

1. 01Maintain the knee squeeze and rise onto the balls of both feet.
2. 02Reach full ankle extension with the knees straight but not locked hard.
3. 03Pause at the top, then lower the heels under control.
4. 04Keep the tennis ball in place for the entire set.

Checkpoints

• -The tennis ball never slips from between the knees.
• -Knees point straight ahead without caving or bowing.
• -The lean into the stability ball stays consistent.
• -Heels lower fully to the floor between reps.

Common mistakes

• -Squeezing so hard the knees hyperextend or shake.
• -Letting the knees drift apart and dropping the ball.
• -Shortening the range at the top or bottom.
• -Pushing the hips back and breaking the straight body line.