Stability Ball Calf Raise

← All Exercises
Level
beginner
Force
push
Mechanic
isolation
Equipment
exercise ball
Category
strength
Primary Muscles
calves
Secondary Muscles
soleus tibialis anterior

A calf-focused exercise performed while holding onto or leaning against a stability ball for support, isolating the gastrocnemius and soleus muscles.

Instructions

  1. Stand facing a wall with the stability ball positioned between you and the wall
  2. Place your hands lightly on the ball for balance
  3. Position your feet hip-width apart with weight evenly distributed
  4. Rise up onto the balls of your feet, lifting your heels off the ground
  5. Hold at the top and squeeze your calves
  6. Lower your heels back down with control
  7. Repeat for desired reps

Tips

  • Keep your core engaged and maintain upright posture throughout
  • Move through a full range of motion for maximum calf activation
  • Avoid using your arms to push against the ball for momentum
  • Control the lowering phase to maximize time under tension
  • Breathe out as you rise and breathe in as you lower
  • Increase difficulty by using one hand or no hands for balance once you’re stronger

Recommended starting values

Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.

Goal Sets Reps
Gain strength 3 15 reps
Build muscle 3 18 reps
Build endurance 3 25 reps

Alternatives

Exercises that target the same muscles with the same force and mechanic.

Calf Press (Leg Press Machine)

Calf Press (Leg Press Machine)

Learn more about calf press (leg press machine)
beginner strength

Calf Raise

Learn more about calf raise
beginner strength

Calf Raise (Sled)

Learn more about calf raise (sled)
beginner strength

Calf Raise (Trap Bar)

Learn more about calf raise (trap bar)
beginner strength
Calf Raise On A Dumbbell

Calf Raise On A Dumbbell

Learn more about calf raise on a dumbbell
intermediate strength

Calf Raise Single-Leg

Learn more about calf raise single-leg
beginner strength
Calf Raise Single-Leg (Barbell)

Calf Raise Single-Leg (Barbell)

Learn more about calf raise single-leg (barbell)
intermediate strength

Calf Raise Single-Leg (Dumbbell)

Learn more about calf raise single-leg (dumbbell)
intermediate strength

Calf Raise Single-Leg (Machine)

Learn more about calf raise single-leg (machine)
beginner strength

Donkey Calf Raise

Learn more about donkey calf raise
beginner strength
Donkey Calf Raise (Machine)

Donkey Calf Raise (Machine)

Learn more about donkey calf raise (machine)
intermediate strength
Rocking Standing Calf Raise

Rocking Standing Calf Raise

Learn more about rocking standing calf raise
beginner strength
Seated Calf Raise (Barbell)

Seated Calf Raise (Barbell)

Learn more about seated calf raise (barbell)
beginner strength

Seated Calf Raise (Dumbbell)

Learn more about seated calf raise (dumbbell)
beginner strength
Seated Calf Raise Single-Leg (Dumbbell)

Seated Calf Raise Single-Leg (Dumbbell)

Learn more about seated calf raise single-leg (dumbbell)
beginner strength
Standing Calf Raise (Band)

Standing Calf Raise (Band)

Learn more about standing calf raise (band)
beginner strength
Standing Calf Raise (Barbell)

Standing Calf Raise (Barbell)

Learn more about standing calf raise (barbell)
beginner strength

Standing Calf Raise (Cable)

Learn more about standing calf raise (cable)
beginner strength
Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Learn more about standing calf raise (dumbbell)
intermediate strength
Standing Calf Raise (Machine)

Standing Calf Raise (Machine)

Learn more about standing calf raise (machine)
beginner strength
Standing Calf Raise (Smith Machine)

Standing Calf Raise (Smith Machine)

Learn more about standing calf raise (smith machine)
beginner strength