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Donkey Calf Raises on the machine
Unfortunately, the Donkey Calf Raises machines are rather rare in German fitness studios. However, if you happen to be one of the fortunate athletes with access to this equipment, the inclined calf raises are at your disposal.
Body position
To perform the Donkey Calf Raises on the designated machine, start by placing your metatarsals on the footplate. The coccyx or lower back should be against the designated backrest, maintaining contact with this region throughout the entire exercise. While the legs are nearly fully extended, there should be a slight bend in the knee joints. Rest your forearms on the pad in front of you, with your hands gripping the handles to enhance stability in the upper body. Keep your upper body parallel to the ground, and direct your gaze downward, naturally elongating the spine. A slight arch in the lower back effectively protects the spine.
Movement execution
Initiate the Donkey Calf Raises on the machine by pressing the hips upward over the heels. Execute this movement as far as possible while exhaling simultaneously. After a brief pause, lower the heels back down below the starting level to achieve the maximum training effect. Throughout this motion, the metatarsals remain consistently on the footplate, concentrating the movement exclusively on the calves and heels.
Stressed muscles and common mistakes
For additional insights into the involved muscle groups and common errors while performing Donkey Calf Raises on the machine, refer to the page Donkey Calf Raises / Donkey Wadenheben.
Alternative variants to Donkey Calf Raises on the machine
To diversify your training, you can also turn to similar exercises or other executions of Donkey Calf Raises on the machine.
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