Description

Donkey raises are a special form of calf raises. Calf raises are a classic exercise for training the calf muscles in isolation.

Exercise

Calf raise

Donkey Raises

Type: Bilateral Rest: 120s

Tutorial

1

Stand with the balls of your feet hip-width apart on the footrests. Your heels should be hanging down. Bend forward and position your lower back in line with the cushion and hold on to the handles with your hands (if available).
2

Push up forcefully from your calves so that you are standing on your toes. Hold the position briefly and exhale.
3

Go down slowly until you feel a good stretch in your calf muscles. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Use the full range of motion! Go down until your calves are stretched. Push yourself all the way up until your calf muscles are contracted to the maximum. Perform the exercise slowly and with concentration to work your calf muscles intensively.