10 Best Exercise Ball Wall Calf Raise Alternatives for Home Gyms

The 10 Best Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees) Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Exercise Ball On The Wall Calf Raise (Tennis Ball Between Ankles)

   99% match

   Calves · Beginner · Isolation

   It uses the same equipment and still works the calves.

   • Dumbbell

   How to perform it

   1. Stand facing a wall with your feet shoulder-width apart.
   2. Place an exercise ball between the wall and your lower back.
   3. Hold a dumbbell in each hand, with your arms extended by your sides.
   4. Place a tennis ball between your ankles.
   5. Raise your heels off the ground, lifting your body up onto your toes.
   6. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
   • Equipment: free weights, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
   • Body position: standing, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
2. 

   Progression

   2. Calf Raise On A Dumbbell

   90% match

   Calves · Beginner · Isolation

   Pick this when you want a harder version that still works the calves.

   • Dumbbell

   How to perform it

   1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
   2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
   3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
   4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
   • Equipment: free weights, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
   • Body position: standing, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)

3. 3. Dumbbell Standing Calf Raise

   90% match

   Calves · Beginner · Isolation

4. 

   4. Standing Barbell Calf Raise

   90% match

   Calves · Beginner · Isolation

   A good swap when you have a barbell to work with, and it still works the calves.

   • Barbell

   How to perform it

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
   2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
   4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
   5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: calves, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
   • Equipment: free weights, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)
   • Body position: standing, the same as the Exercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)

5. 5. Weighted Donkey Calf Raise

   90% match

   Calves · Intermediate · Isolation

6. 6. Barbell Floor Calf Raise

   89% match

   Calves · Beginner · Isolation

7. 7. Rocking Standing Calf Raise

   86% match

   Calves · Intermediate · Isolation

8. 8. Donkey Calf Raise

   84% match

   Calves · Beginner · Isolation

9. 9. Band Two Legs Calf Raise - (Band Under Both Legs)

   84% match

   Calves · Beginner · Isolation

10. 10. Bodyweight Standing Calf Raise

    84% match

    Calves · Beginner · Isolation