Donkey Calf Raises (Elevación de pantorrillas postura de burro)

Male

Donkey Calf Raise

Muscles involved

If you are looking for a great way to wrap up your leg workout, the donkey calf raise is an ideal choice for the end of your session. By utilizing just your body weight, this exercise allows you to deep-stretch and contract your calves from a bent-over angle that maximizes muscle activation without placing heavy load on your spine. It fits perfectly at the very end of your training when your legs are already warm and you want to chase a deep burn and pump. You can also use it during your warm-up with lighter effort to mobilize your ankles before heavy squats.

How to do it

1. Stand facing a wall or bench, lean forward and place your hands on it for support, with feet hip-width apart. 2. Keeping your legs straight, press through the balls of your feet to raise your heels as high as possible. 3. Pause at the top of the movement, squeezing your calf muscles. 4. Slowly lower your heels back to the floor.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your legs straight and your heels hanging off the step. - Push through the balls of your feet, focusing on a strong contraction of the gastrocnemius. - Pause at the top of the movement to maximize the peak contraction. - Lower your heels below the step level for a deep stretch.