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

A wall-supported stability ball calf raise with a tennis ball squeezed between the knees to keep the legs aligned and add adductor co-contraction.

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

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 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.

Programming notes

  • -Use 3 sets of 12 to 20 reps with a controlled tempo.
  • -Good alignment drill for lifters whose knees wobble during calf work.
  • -Progress with dumbbells once alignment stays clean for a full set.

Related exercises

Exercise Ball on the Wall Calf Raise

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

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Dumbbell Standing Calf Raise

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Standing Calf Raise

Machine / Legs

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