The Weighted Donkey Calf Raise is an exercise that targets the calf muscles, specifically the gastrocnemius and soleus muscles. This exercise is performed using a donkey calf raise machine, which allows for added resistance to be placed on the calves.
How to perform
Instructions for the Weighted Donkey Calf Raise:1. Adjust the height of the donkey calf raise machine so that your hips are positioned at the edge of the platform and your feet are hanging freely below.
2. Place a weighted plate on the machine's weight horn, making sure it is securely in place.
3. Position yourself on the machine by placing your hips against the pads and holding onto the handles for support.
4. Keep your back straight and core engaged as you lift your heels up towards the ceiling by extending your ankles.
5. Slowly lower your heels back down to the starting position, feeling a stretch in your calf muscles.
6. Repeat for the desired number of repetitions, aiming for 3-4 sets of 12-15 reps.
7. Remember to breathe throughout the exercise, inhaling as you lower your heels and exhaling as you lift them.
8. To increase the difficulty of the exercise, you can add more weight to the machine or perform the exercise on one leg at a time.
9. Make sure to maintain proper form throughout the exercise to avoid strain on the lower back and knees.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.