exercise.id: 1386 Equipo: body weight

one leg donkey calf raise

exercise.body_part: lower legs exercise.target: calves Grupo: hamstrings

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，脚趾指向前方。将双手放在稳定的表面上以获得支撑，例如墙壁或酒吧。将一条腿抬离地面，保持膝盖稍微弯曲。使用小腿肌肉，尽可能高地抬高脚跟。在顶部停顿片刻，然后慢慢降低脚跟。重复所需的重复次数，然后换腿。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, toes pointing forward. Place your hands on a stable surface for support, such as a wall or a bar. Lift one leg off the ground, keeping your knee slightly bent. Raise your heel as high as possible, using your calf muscles. Pause for a moment at the top, then slowly lower your heel back down. Repeat for the desired number of repetitions, then switch legs.

exercise.cta.title

exercise.cta.desc1 one leg donkey calf raise exercise.cta.desc2

exercise.cta.button