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Thigh Exercise
Leg Press
Lunge
Squat
Leg Extension
Leg Curl
Hack Squat
Buttocks/Hamstring
Deadlift
Chest Exercise
Bench press
Machine bench press
Dumbbell fly
Back Exercise
Chins
Pullover
Pulldown
Cable row
Dumbbell row
Shoulder Exercise
Seated press
Lateral raise
Upright row
Shrugs
Triceps Exercise
Pressdown
Lying extension
Kickback
Dips
Biceps Exercise
Barbell curl
Incline curl
Concentration curl
Cable curl
Abdominal Exercise
Body Crunch
Knee raise
Side Crunch
Trunk raise
Lower Leg Exercise
Calf raise
Donkey raise
Seated raise
 
Lower Leg Exercises
 

Donkey calf raise

Position yourself in a donkey calf raise machine, as pictured. The pad should be resting on you lower back.
 
Support your upper torso by leaning on the backs of your forearms. Keep your back flat. Slowly lower your heels as far down as your can, getting a good stretch.
 
Return to the starting position, and repeat the exercise for the recommended number of repetions. 

Seated calf raise

This exercise is not pictured.
 
Sit in the seated calf machine so that your legs are bent at a 90-degree angle. Make sure the pad fits evenly across your knees to distribute the load properly.
 
Press the weight upward by purshing agains the pad across your thighs with the balls of your feet. Rais your heels up as high as possible. Then lower deeply.
 
Repeat the exercise for the recommended number of sets and repetions. 
 


 
Dr. Cliff Sheats Lean Bodies
8100 Dallas Parkway Suite 107
Plano, Texas 75024 (972) 712-4300