Weighted Donkey Calf Raise

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Instructions Preparation Place toes and balls of feet on calf block with arches and heels extending off. With arms on supports, bend over at hips with torso parallel to floor. Straighten knees. Allow training partner to mount hips or lower back from bench. Execution Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Comments Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as a Synergists muscle if knees are bent slightly during stretch. The exercise becomes increasingly difficult with training partner toward hips sitting upright. Also, training partner may hold additional weight in arms.

Classification  Utility: Basic  Mechanics: Isolated  Force: Push Muscles Target Gastrocnemius Synergists Soleus Stabilizers No significant stabilizers