How to Do a Donkey Calf Raise
To strengthen and shape your legs for the spring and summer months, you may want to implement targeted calf exercises into your exercise routine. Donkey calf raises, although they have an odd name, can help achieve this.
Instructions
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Choose the equipment you will need to do donkey calf raises. First pick a block to step up on, such as a book, wood block or ordinary step. Next, procure a sturdy heavy chair or another piece of furniture that you can grasp to anchor yourself during the exercise. If you are in a gym or have a piece of heavy exercise equipment in your home, this is an even better alternative.
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Place your step about a foot and a half away from the chair or piece of exercise equipment. This can be adjusted according to your height.
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Begin the donkey calf raises by placing only the balls of your feet on top of the step. Bring your heels as far down towards the floor as you can manage in order to stretch out the calf muscles.
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Lean forward towards the piece of furniture or exercise machine at a 90-degree angle. Grasp the chair or machine tightly with both of your hands to maintain your balance and bend both of your arms.
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Lift your feet and legs up off the step using the strength of your calves, not your arms. Keep your legs straight, with your knees stiff but not locked. While lifting, squeeze your calf muscles. Hold this for several seconds. Hold for longer periods of time as you increase your endurance.
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Return your feet and legs to their original position on the step with a slow, controlled movement.
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Do 15 more repetitions of the donkey calf raise.
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Do a variation of the donkey calf raise when you have mastered the original exercise. Obtain an exercise partner and have them mount your back when you are already on the step, leaned forward in a 90-degree angle and grasping onto your anchoring piece. They should mount on your hips or lower back with their hands grasped on both sides as if they are riding a horse or, as the name suggests, a donkey.
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Tips & Warnings
Remember to use warm up and cool down stretches to prepare your calf muscles before and after a donkey calf raise.
Choose your fitness partner carefully for their height and weight to avoid straining your back. Although the use of a partner will create a greater resistance, stick with the original version of the exercise if you are concerned about injury, which can easily occur if this exercise is not performed correctly.
