Instructions for Donkey Calf Raise

To perform a set of donkey calf raise:

  1. Starting Position

    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.

  2. 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.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your calves.

  4. Eccentric (Lowering) Motion

    Lower your heels back to the ground under control.

  5. End position

    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.

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