Calf Raise - Donkey One Leg
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 ball of your foot 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 ball of your right foot on the block (or platform), bend over looking forward, and grasp your support. Lower your heel 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 heel as high as you can while keeping the ball of your foot on the block. Exhale during this movement. Slowly lower your heel and return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Place the ball of your left foot on the block (or platform), bend over looking forward, and grasp your support. Lower your heel 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 heel as high as you can while keeping the ball of your foot on the block. Exhale during this movement. Slowly lower your heel 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.
Step 1
Place your right foot on a block, heel in a negative position. Bend over, grasp your support and have your partner sit on your lower back.
Place the ball of your right foot on the block (or platform), bend over looking forward, and grasp your support. Lower your heel to a negative position (heels lower than your toes). Have your workout partner sit on your lower back. This is the starting position.
Step 2
With your heel in a negative position, raise your heel as high as it can go.
With an explosive motion, raise your heel as high as you can while keeping the ball of your foot on the block. Exhale during this movement.
Step 3
Slowly lower your heel and return to the starting position.
Slowly lower your heel and return to the starting position. Inhale during this movement. Place the ball of your right foot on the block (or platform), bend over looking forward, and grasp your support. Lower your heel to a negative position (heels lower than your toes). Have your workout partner sit on your lower back. Repeat as required.
Step 4
Place your left foot on a block, heel in a negative position. Bend over, grasp your support and have your partner sit on your lower back.
Place the ball of your left foot on the block (or platform), bend over looking forward, and grasp your support. Lower your heel to a negative position (heels lower than your toes). Have your workout partner sit on your lower back. This is the starting position.
Step 5
With your heel in a negative position, raise your heel as high as it can go.
With an explosive motion, raise your heel as high as you can while keeping the ball of your foot on the block. Exhale during this movement.
Step 6
Slowly lower your heel and return to the starting position.
Slowly lower your heel and return to the starting position. Inhale during this movement. Place the ball of your right foot on the block (or platform), bend over looking forward, and grasp your support. Lower your heel to a negative position (heels lower than your toes). Have your workout partner sit on your lower back. Repeat as required.