Calf Raise - Fitness Ball Dumbbell Wall

Recommendations: 2-3 Sets, 15-20 Reps, 80 Wght

Beginner Calves Strength Fitness Ball Dumbbell Push Gym

Purpose: This exercise works the calf muscle, specifically the gastrocnemius.

Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.

Stand upright with a dumbbell in each hand, down at your sides. The balls of your feet should be on a block with the heels extending behind and in a negative position (heels lower than your toes). Straighten your legs. Have your workout partner position the fitness ball between your chest and the wall, while you lean against it. This is the starting position. Raise your heels with an explosive movement, and squeeze your calf muscles. Allow the fitness ball to roll upwards with your upward movement. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heels to the negative position. The fitness ball will roll down with your downwards movement. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions.

The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.