Donkey Calf Raise

Purpose

This is used to isolate the calf muscles and build mass in your lower legs.

Execution

You will need to have a donkey calf raise machine in order to perform this exercise. Begin by adjusting the back pad of the machine so that your legs will be locked out when you begin the movement. Begin by getting into the machine by putting your lower back under the back pad. The pad should be very low on your back and closer to the end of your tailbone. Place your forearms on the pad in front of you and place the balls of your feet on the platform of the machine. Straighten your legs out, so that they are nearly locked out. Begin the movement by pushing through the balls of your feet and raising your heels. Raise your heels as far as you can and hold the movement at the top; squeeze your calf muscles as hard as you can. Return to the starting position by lowering your heels until you feel a thorough stretch in your calves. Repeat this movement until you complete your set.

Tip

You can point your toes straight, inward, or outward to focus on different parts of your calf.

Variation

You can point your toes straight, inward, or outward to focus on different parts of your calf.

Leave a Reply

Your email address will not be published. Required fields are marked *

1 2 3 4 5