Calf Raise - Fitness Ball Dumbbell

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 soleus (lower calf).

Benefits: This exercise is one of the few that isolate the soleus and lower calf area.

Sit on the fitness ball and place the balls of your toes on a block. Your heels extend off the block. Place t2o dumbbells onto of your thighs, close to your knees. Lower your heels to a negative position (heels lower than your toes). This is the starting position. With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement. Slowly lower your heels and return to the starting position. 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.

Step 1

Sit on a fitness ball, toes on a block, dumbbells on your thighs, heels in a negative position.

calf-raise-fitness-ball-dumbbell-step-0

Sit on the fitness ball and place the balls of your toes on a block. Your heels extend off the block. Place two dumbbells onto of your thighs, close to your knees. Lower your heels to a negative position (heels lower than your toes). This is the starting position.

Step 2

Start with your heels in a negative position and raise your heels as high as they can go.

calf-raise-fitness-ball-dumbbell-step-1

With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement.

Step 3

Slowly lower your heels until they are in a negative position.

calf-raise-fitness-ball-dumbbell-step-2

Slowly lower your heels and return to the starting position. Inhale during this movement. Sit on the fitness ball and place the balls of your toes on the block. Your heels extend off the block. Place two dumbbells on your thighs. Lower your heels to a negative position (heels lower than your toes).