Calf Raise - Donkey

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Calves Strength Hack Squat Push Gym

Purpose: This exercise works the calf muscle, specifically the gastrocnemius.

Benefits: This exercise focuses on building strength and endurance in the calf.

Use a hack squat machine, squat rack or a strong chair for support. If using a chair or a squat rack, place a block (about 2 inches in height). You will place the balls of your feet on the block to ensure that you can get a good negative for your heel. If you use a hack squat machine, use the platform instead of the block. Place the balls of your feet on the block (or platform), bend over looking forward, and grasp your support. Lower your heels to a negative position (heels lower than your toes). Have your workout partner sit on your lower back. This is the starting position. With an explosive motion, raise your heels as high as you can while keeping the balls of your feet on the block. Exhale during this movement. Slowly lower your heels and return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Donkey calf raises focus mainly on the gastrocnemius.