Weighted Donkey Calf Raise

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Weighted Donkey Calf Raise

Instructions

Preparation

Stand on edge of platform, toes and balls of feet on calf block with arches and heels extending off. Bend over and grasp knee high bar (as shown) or place forearms on thigh high surface (see example). Allow training partner to mount hips or lower back from bench.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Torso should be approximately parallel to floor. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as Synergists muscle if knees are bent slightly during stretch. Exercise is more challenging with training partner toward hips sitting upright. Also, training partner can hold additional weight in arms.

Classification

 Utility: Basic
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

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