Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Calves

Calves Muscle Anatomy Diagram

Exercise Ball On The Wall Calf Raise Instructions

  1. Set up for the exercise ball on the wall calf raise by getting an exercise ball and set of dumbbells and placing them next to an open space of wall.
  2. Grasp the dumbbells in each hand and pick up the ball and hold it to the wall at chest height.
  3. With your arms hanging down at your sides, lean into the ball against the wall.
  4. Step back until your calves are outstretched when touching the floor.
  5. Take the weight off your heels. This is the starting position.
  6. Slowly raise your heels off the floor as far as possible. This should roll the ball up the wall slightly.
  7. Pause, and then lower your heals back to the starting position without resting them on the floor.
  8. Repeat for desired reps.

Exercise Tips:

  1. Don't let your heels come all the way down to the floor at the bottom of the movement.
  2. Pause and hold at the top of the movement for a count of 2-3 for added intensity.
0 Comments
Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.