Donkey calf machine

Donkey raises are an effective lower body exercise that primarily targets the glutes and hamstrings. Here are step-by-step instructions on how to perform donkey raises in the gym with the right technique and proper form:

1. Set Up:

• Use a donkey raise machine or a calf raise machine with a donkey attachment. Adjust the height of the pad so that it rests comfortably on your lower back, just above your hips.
• Position yourself facing the machine, with your hands gripping the handles in front for support.
• Place your feet on the platform, hip-width apart, toes pointing forward, and the balls of your feet on the edge of the platform.

2. Proper Body Position:

• Keep your back straight and your core engaged throughout the exercise.
• Your hands should be firmly gripping the handles in front of you for stability.
• Maintain a neutral head position, looking forward.

3. Performing the Movement:

• Inhale and lower your heels as far down as your flexibility allows, feeling a stretch in your calves and Achilles tendons.
• Exhale and press through the balls of your feet to lift your heels upward as high as you can. Squeeze your glutes at the top of the movement to engage them fully.
• Focus on the contraction of your glutes and hamstrings as you lift your heels.
• Maintain a slow and controlled pace throughout the exercise.

4. Sets and Repetitions:

• Start with a weight that allows you to complete 3 sets of 10-15 repetitions.
• Adjust the weight as needed to match your fitness level and goals.
• Rest for about 30-60 seconds between sets.

5. Safety Tips:

• Ensure that the machine is set up properly and the weight is securely locked in place.
• Avoid using excessive weight to prevent straining your lower back or calves.
• Focus on the mind-muscle connection, concentrating on the glutes and hamstrings during the exercise.
• Listen to your body, and if you feel any pain or discomfort, stop the exercise immediately.

Donkey raises are an excellent exercise for strengthening and shaping the glutes and hamstrings. Proper form is crucial to maximize the benefits and minimize the risk of injury. If you're new to this exercise, consider asking a fitness professional or trainer for guidance to ensure you're using the correct technique.