ONE-LEG DONKEY CALF RAISE

One-Leg Donkey Calf Raise

Alternate Name: -
START POSITIONEXECUTION
Set up a wood block (or any other kind of raised and stable platform) about 1 1/2 feet away from an incline bench. Place one foot on the platform (toes-only) and cross your other foot over your anchored leg. Bend over and rest your arms on the inclined bench for optimum stability. This is your starting position.Raise your self up as high as you can using nothing but your toes. Keep your leg straight and as rigid as possible (don't allow your knee to bend). Once at the top, lower yourself back down as deep down as you comfortably can.

Finally, repeat the entire movement for the desired or prescribed number of repetitions with one leg and then switch sides and do the same with your other leg.

DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't rush this movement; it's far more effective for your calves if you do it slow and controlled
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
MUSCLES WORKED
PRIMARYSECONDARY
CalvesNone
CLICK HERE for Muscle Anatomy Chart
MORE LEG EXERCISES
45 Degree Toe RaisesStanding Calf Raises
CLICK HERE for COMPLETE LIST of LEG EXERCISES

This is a great exercise for the calves. It's easy to do and can be done at home or the gym. All you need is a stable raised platform of any kind to perform this exercise.

This type of calf raise is very effective in building up calf muscles that are usually the hardest to stimulate into growth. Thus, you should do calf raises regularly and be sure to incorporate a variety of exercise into your overall routine. Remember that when muscles are confused - they grow!






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