Weighted Donkey Calf Raise Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Weighted
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Calf Raise
How to: Weighted Donkey Calf Raise
- Begin by standing on a raised platform with your heels hanging off the edge.
- Position weights on your thighs if using a weighted vest or belt.
- Slowly raise your heels as high as possible by contracting your calf muscles.
- Pause at the top for a moment, then slowly lower your heels back down below the platform level.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not controlling the movement on the way down.
- Locking the knees at the top position.
- Swaying the body to gain momentum.
Modifications
- Perform the exercise with body weight if you're a beginner.
- Use a lower weight to practice proper form before increasing it.
Tips
- Keep your core tight for balance.
- Lower your heels below the platform for a fuller range of motion.
- Ensure your feet are shoulder-width apart.
Weighted Donkey Calf Raise Alternatives
Tags
calf
strength
lower body
muscle-building
resistance
fitness