Instructions for Donkey Calf Raise
To perform a set of donkey calf raise:
Start with your feet on the floor shoulder width apart. Bend at the
hips until your torso is almost parallel to the ground and rest your hands on a bench in front of you. Your
trunk should be in a neutral position and your legs straight.
Concentric (Upward) Motion
Push the ball of your feet into the ground to raise your
heels into the air. Remember to breathe normally throughout the entire movement.
Pause at the top position for a 1sec count while squeezing your
Eccentric (Lowering) Motion
Lower your heels back to the ground under
Repeat steps 1 through 4 until you have completed the desired number
of donkey calf raise repetitions before resting.
This completes one set of donkey calf raise.