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.