Description

Weighted donkey calf raise is a strength training exercise that targets the calf muscles.

Starting Position

Start by standing on a calf raise block with the balls of your feet on the edge, and your heels hanging off.

Technical Execution

Raise your heels by extending your ankles as high as possible, then lower them down below the block to stretch the calf muscles.

Range of Motion

Focus on achieving a full range of motion by moving through both the upward and downward phases of the exercise.

Variations

You can perform this exercise on a calf raise machine, with a barbell on your shoulders, or using dumbbells at your sides.

Common Mistakes

Common mistakes include using too much weight, not fully extending the ankles, and arching the back.

Practical Advice

Ensure proper alignment, maintain a controlled tempo, and focus on squeezing the calf muscles at the top of the movement.

Additional Notes

Adjust the weight incrementally to find the appropriate resistance for your fitness level.

Difficulty Level

Intermediate

Equipment Needed

Weighted

Primary Muscles

calves

Secondary Muscles

ankle stabilizers