The donkey calf raise is an exercise that strengthens and tones the calves and hamstrings. It can be done alone or with a partner, with the latter being more challenging. A raised platform and stable object are needed, and caution should be taken when performing with a partner.
A jackass is a type of exercise that strengthens and tones the calves and hamstrings. It can be done with one or two people, and as the name suggests, when done with two people, a couple will straddle the person as if they were riding a donkey. This is a difficult exercise when performed with a partner, although a donkey calf raise can be a mild to moderate exercise when performed alone. To do this exercise, a person will need a raised platform, as well as a stable, sturdy object to stabilize themselves on.
Some people use hex dumbbells as a platform. Two dumbbells placed on the floor provide a bearing surface on the dumbbell handle, although other, safer options are available. A step can be used on a ladder, as can a stable box or exercise platform. The platform should be placed a short distance from a chair or other stable object that a person can stand on during the exercise. If donkey rearing is done with a partner, the stable object will need to be fairly strong and immovable. Some machines in the gym are well suited for this purpose, as are some heavy tables.
A person will start a donkey calf by standing on the platform using only the balls of their feet. He or she will drop the heels of the feet toward the floor, thereby stretching the calf muscles. The person will lean forward at the waist and grasp the chair or other stable object. The body should be bent at an angle close to 90 degrees with the arms and legs slightly bent. Once in position, the person will lift their weight using their calf muscles so that the heels are even with the balls of the feet. For added resistance, he or she can lift the heels off the balls of the feet, hold the position, and then lower back down to the starting position. This motion must be repeated several times to complete a set.
The same donkey calf raise movement can be done with a partner straddling the person’s lower back. The partner will essentially sit on the person’s hips, thus adding a significant amount of resistance to the donkey calf raise exercise. This should only be done by advanced users as it can be a dangerous exercise that can lead to injury.
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