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Donkey Calf Raises

Exercise Data

Type: Strength Main Muscle Worked: Calves Equipment: Other Mechanics Type: Isolation Level: Intermediate Sport: NoForce: Push
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7.9

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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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Review: Donkey Calf Raises

Exercise Rating
4/10

Feb 2, 2015 5:08 PM: nice if you always have your trainingpartner, but inpossible in our gym.

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Review: Donkey Calf Raises

Exercise Rating
4/10

Jan 29, 2015 1:30 AM: Would love to ask the hotties at my gym to sit on me. But seriously, very impractical. AND very uncontrolled. In other words, the weight you'll use may fluctuate a lot, depending on your partner. Are you really going to ask your partners how much they weight?

Anyway, there are just so many...+See More

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Review: Donkey Calf Raises

Exercise Rating
10/10

Jan 28, 2015 11:06 AM: good idea!! :)

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Review: Donkey Calf Raises

Exercise Rating
1/10

Jan 27, 2015 9:31 PM: Useless for me, my calves are big enough. not to mention that i'm not gonna ask random people to ride me.... lol

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Review: Donkey Calf Raises

Exercise Rating
1/10

Jan 4, 2015 1:08 PM: impractical ... risk of injury is high .

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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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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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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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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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