Exercise guide · Intermediate · Compound

Exercise Ball on the Wall Calf Raise (Tennis Ball Between Knees): How to Do It & Muscles Worked

This exercise targets the calves by performing a calf raise while standing against a wall with an exercise ball supporting the lower back and a tennis ball held between the knees. Dumbbells are held for added resistance, and the movement requires balance and coordination.

Primary muscles
Calves
Secondary muscles
Quads , Hamstrings
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the exercise ball on the wall calf raise (tennis ball between knees)
Front view: muscles worked by the exercise ball on the wall calf raise (tennis ball between knees). Primary: calves. Secondary: quads and hamstrings.
Back view: muscles worked by the exercise ball on the wall calf raise (tennis ball between knees). Primary: calves. Secondary: quads and hamstrings.
Primary Secondary

How to do the exercise ball on the wall calf raise (tennis ball between knees)

  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 and slightly in front of you.
  3. Step 3: Hold a dumbbell in each hand, with your arms extended by your sides.
  4. Step 4: Place a tennis ball between your knees.
  5. Step 5: Raise your heels off the ground, lifting your body up onto your toes.
  6. Step 6: Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the exercise ball on the wall calf raise (tennis ball between knees) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

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

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.