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Donkey Calf Raises

Exercise Data

Type: Strength
Main Muscle Worked: Calves
Equipment: Other
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.6

Out of 10

Excellent

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Donkey Calf Raises Images

Donkey Calf Raises
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Donkey Calf Raises
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Donkey Calf Raises Guide

Main Muscle: Calves

  1. For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
  2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
  3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Repeat for the recommended amount of repetitions.

Variations: If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can perform this using as resistance a person sitting on your lower back (around the tailbone area).



Alternative Exercises For Donkey Calf Raises

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  • Reviews & Tips
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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
1/10

Mar 9, 2014 4:22 PM: Man doing this for Steve Cook's Big Man on Campus plan He is the ultimate troll. Lmao



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
6/10

Feb 21, 2014 4:14 PM: i dont have a girl to sit on my back what to do ??



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
10/10

Feb 20, 2014 1:41 PM: Excuse me miss, care to ride me? :P

I saw Arnold perform this one. I'd totally do it if I found a girl(s) willing. Looks fun.



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
7/10

Feb 19, 2014 4:31 AM: I saw someone do it using a Smith Machine



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
1/10

Feb 9, 2014 8:13 PM: This is stupid. I think whoever came up with this one is disturbed. I could only imagine trying this one out at the gym.



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Tip: Donkey Calf Raises

Exercise Rating
10/10

Jan 15, 2014 6:56 AM: this is impossible to perform where i live xD



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Tip: Donkey Calf Raises

Exercise Rating
10/10

Jan 15, 2014 6:56 AM: this is impossible to perform where i live xD



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
10/10

Aug 18, 2013 7:41 PM: This is awesome. Whoever came up with this is a legend.



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of people found this tip helpful

Tip: Donkey Calf Raises

Exercise Rating
8/10

Aug 11, 2013 1:26 AM: i need a person ride me :))



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
10/10

Jul 31, 2013 4:31 PM: pretty good



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