Donkey Calf Raise

Primary Muscle

Calves (Gastrocnemius and the Soleus)

Secondary Muscles

None

Equipment Needed

N/A

Mechanics Type

Isolation

Proper Exercise Technique

Step onto the handle of the dumbbells or any raised platform with the entire balls of your feet. Lean forward at a 90-degree angle and hold onto something for support. In this example the trainee is holding an exercise bike for balance. This exercise is called a donkey calf raise because someone could sit on your lower back to add resistance. It is important that you do not cheat by using your arms to lift your bodyweight. To complete a repeition simply stand up on the balls of your feet contracting your calf muscles. It is okay to perform this exercise with either bent knees or straight knees to fully recruit the gastrocnemius muscle. Go as high as you can on each rep and descend under control.

Standing Calf Raises With Machine Video

More Dumbbell Exercise Examples

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