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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: 


8.3

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).



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  • Reviews & Tips
  • Reviews
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of people found this tip helpful

Tip: Donkey Calf Raises

Exercise Rating
8/10

Sep 8, 2014 1:03 AM: use a dips belt and the smith machine, no need to have any assistance from others just set it so that you can almost lock your legs before you take the strain and pack on the required weight.



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
4/10

Aug 28, 2014 7:49 AM: most gyms don't have this equipment.. asking some random person to sit on your back is ridiculous



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
2/10

Aug 27, 2014 12:55 PM: Totally unnecessary and impractical.



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Tip: Donkey Calf Raises

Exercise Rating
5/10

Aug 10, 2014 11:36 AM: I'm not asking a random chick at the gym to hop on my back and ride me like a donkey to do this lol standing calf raises it is!



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
5/10

Jul 18, 2014 10:34 AM: from some of my research, this is one of the true *secrets of the pros* to building monster calves...but ya ...trying to find a a girl might be hard.... or maybe just go all in and ask the 280 lbs power lifter if he can help you with an excercise... then tell him to mount you LOL



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
2/10

Jun 21, 2014 2:04 PM: Well i dont have a girl so i dont find this useful



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of people found this review helpful

Review: Donkey Calf Raises

Exercise Rating
5/10

Apr 28, 2014 11:54 AM: My gym membership didn't come with a handy girl? I would imagine dumbbells serve the same purpose do you propose?



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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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