How to Build a Calf Raise Machine

Calf exercises benefit dancers.

Daily exercise is a terrific way to tone your entire body and stay healthy. Lower-body exercises increase muscle strength in the legs. While many lower-body exercises use multiple muscles simultaneously, it is often difficult to pinpoint and stimulate muscle growth in the calf muscles alone. Donkey calf exercise devices, for example, isolate the calf muscles, allowing them to stretch and flex for a deep, muscle-building burn. Building a donkey calf machine is a simple step-by-step process and will be completed in no time with the help of an assistant.

Things You'll Need

• Measuring tape
• Wood
• Drill gun
• Screws
• Brackets
• Padding
• Epoxy
• Weight belt
• Weight plate
• Book bag

Instructions

1. Measure and cut a 2- by 12- by 24-inch piece of wood. This piece will act as the platform base.

2. Stand up straight on a flat surface. Measure from your feet to your hips.

3. Cut a 2- by 4-inch piece of wood the length of the measurement from your feet to your hips. This piece of wood will act as the platform brace. You will bend over and lean on a pad against this brace.

4. Stand the brace upright. Place the base of the brace flush against the center of a 12-inch end of the platform base. Secure the platform brace to the platform base with an "L" bracket.

5. Measure and cut a 2- by 4- by 10-inch piece of wood. This piece will act as the resting board.

6. Measure and cut a 2- by 4- by 10-inch piece of rubber padding. Apply a thick layer of permanent epoxy to the top of the resting board. Secure the resting board at the top and center of platform brace with an "L" bracket.

7. Measure and cut a 2- by 4- by 8-inch block. You will stand on this block, with your heels hanging over the edge. Place the block at the opposite end of the platform base, at center, flush against the edge. Screw the block into place.

8. Secure a weight plate to a weight belt or place a weight plate into a book bag. Wear the weighted belt or book bag. Place your toes onto the block and bend forward, resting your elbows on the resting board to begin exercising. Slowly raise and lower your heels to exercise your calf muscles.

References

• Building Muscle 101: Donkey Calf Machine Raises