Description

The lever donkey calf raise is a targeted exercise that primarily focuses on strengthening the calf muscles.

Starting Position

To begin, position yourself on the machine with your shoulders under the pads and your feet on the lever platform, allowing your heels to hang off the edge.

Technical Execution

Push through the balls of your feet to lift the weight by extending your ankles and flexing your calves. Lower the weight back down slowly and repeat for the desired number of repetitions.

Range of Motion

The range of motion should allow for a full stretch at the bottom of the movement and a contraction at the top.

Variations

Variations of this exercise can include using different foot positions or adjusting the weight resistance for progression.

Common Mistakes

Common mistakes include using momentum to lift the weight rather than controlled movements, locking out the knees at the top of the movement, and not maintaining a stable core.

Practical Advice

To perform this exercise effectively, ensure proper alignment of the body, engage the core muscles, and maintain a slow and controlled movement throughout.

Additional Notes

It is important to maintain proper form throughout the exercise for maximum benefit and to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Leverage Machine

Primary Muscles

calves

Secondary Muscles

ankle stabilizers