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Exercise Ball on the Wall Calf Raise

A standing calf raise performed while pressing a stability ball against a wall with your torso, adding postural support and constant lean tension while training the calves.

LegsDumbbellCalf raise
GoLightWeight mediaexercise-ball-on-the-wall-calf-raise

시범 영상 준비 중

Primary

Gastrocnemius

Secondary

SoleusCoreGlutes

Equipment

Dumbbell

Pattern

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.

Programming notes

  • -Use 3 to 4 sets of 12 to 20 reps with a 1 to 2 second pause at the top.
  • -Add dumbbells once 20 controlled bodyweight reps feel easy.
  • -Elevate the toes on a small plate to add a stretch at the bottom.

Related exercises

Standing Calf Raise

Machine / Legs

Dumbbell Standing Calf Raise

Dumbbell / Legs

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

Dumbbell / Legs

Bodyweight Standing Calf Raise

Bodyweight / Legs

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