The Lever Donkey Calf Raise is a variation of the traditional calf raise exercise that targets the calf muscles by isolating them and removing the need for stability. It is typically performed on a lever machine where the user leans forward and places their shoulders under a padded lever. The user then lifts the lever by pushing their toes against the platform, contracting their calf muscles to lift the weight.
How to perform
Step by step instructions for the Lever Donkey Calf Raise exercise:1. Set up the lever machine by adjusting the height of the shoulder pads so that they are comfortable and secure on your shoulders.
2. Position yourself facing the machine with your feet hip-width apart and toes pointed forward on the platform.
3. Lean forward and place your shoulders under the shoulder pads, gripping the handles for stability.
4. Press through your toes to lift the lever by extending your ankles, contracting your calf muscles.
5. Hold the top position for a second to fully engage the calf muscles.
6. Slowly lower the lever back down by allowing your heels to descend, feeling a stretch in your calves.
7. Repeat for the desired number of reps, maintaining control and focus on the calf muscles throughout the movement.
8. To increase the intensity, you can adjust the weight on the lever machine or perform the exercise single-legged for added challenge.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.