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Male
Donkey Calf Raise
Muscles involved
The donkey calf raise works your calves with your torso bent forward. The extra stretch at the bottom helps build bigger, stronger calves.
How to do it
- Stand facing a wall or bench, lean forward and place your hands on it for support, with feet hip-width apart.
- Keeping your legs straight, press through the balls of your feet to raise your heels as high as possible.
- Pause at the top of the movement, squeezing your calf muscles.
- Slowly lower your heels back to the floor.
Equipment required
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.
Difficulty
PrincipianteFrequently asked questions
Similar exercises
Variations and complementary movements
