Beginner
EXERCISE BALL ON THE WALL CALF RAISE
Lower legs
Body Part
Calves
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Calves
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your back against a wall and place an exercise ball between your lower back and the wall.
2
Step:2 Position your feet shoulder-width apart, with your toes pointing forward.
3
Step:3 Hold a dumbbell in each hand, with your arms extended by your sides.
4
Step:4 Raise your heels off the ground, lifting your body weight onto the balls of your feet.
5
Step:5 Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
