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Donkey Calf Raises - Calf Muscles
The donkey calf raise is an exercise for
the calf
muscles that can be done without weight.
The only thing you need is a heavy training partner.
Donkey calf raises
are actually one of the most effective calf exercises.
You can find more exercises for your calf muscles at weight training main.
Technical description: Donkey Calf Raises - Calf Muscles
- Stand with your feet less than shoulder width apart and bend your knees.
Keep you knees in the same angle during the whole exercise. ( Don´t extend your legs when you lift your heel )
Lean forward so that you legs and your trunk form a L-shape and let somebody sit on your back.
Put your hands and/or forearms onto
soething at about hip height.
- Lift your heels until your calf muscles are fully contracted.
Exhale when you lift your training partner and keep your knees bent the same way you bent them at the beginning.
- Let your heels sink back down slowly and inhale.
The down motion should be slower than the up motion.
Your heels should almost touch the floor.
To increase the stretch at the lowest position of the donkey calf raise,
read
the trainer advice.
Trainer advice: Donkey Calf Raises - Calf Muscles
- If this exercise is not heavy enough, let more than one person sit on your back.
- The person sitting on your back should sit closer to your hips than to your neck.
- There are also special donkey calf raise machinese for this exercise. ( execution is the same )
- Some people like to stand with the balls of their feet on something elevated, so that the calf muscles are stretched
a bit more at the lowest position. Usually this is not necessary, becasue when you bend your knees, the
calves are also stretched when you do donkey calf raises on the flat floor.
( see donkey calf raise illustration above )
Related instructions: Donkey Calf Raises - Calf Muscles
Videos: Donkey Calf Raises - Calf Muscles
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