The Donkey Calf Raise is a challenging calf strengthening exercise that targets the gastrocnemius and soleus muscles in the calves.
How to perform
To perform the Donkey Calf Raise exercise, follow these steps:1. Stand on a raised platform or step with your toes facing forward and the balls of your feet supported on the edge of the platform. Your heels should be hanging off the edge.
2. Bend forward at the waist and hold on to a stable structure (such as a wall or railing) in front of you for balance.
3. Keep your knees straight as you lower your heels towards the ground, feeling a stretch in your calf muscles.
4. Slowly raise your heels up as high as you can, lifting your body weight using just your calf muscles.
5. Hold the top position for a couple of seconds, then lower your heels back down to the starting position.
6. Repeat for the desired number of repetitions, aiming for 3 sets of 12-15 reps.
Make sure to keep your core engaged and maintain proper form throughout the exercise. Gradually increase the weight or resistance as you get stronger to continue challenging your calf muscles.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.