the donkey raises with dumbbells sitting

The donkey raises with dumbbell sitting — technique exercises:

1. Place the stand at a distance of 25-30 cm from the bench.
2. Sit on a bench and place a dumbbell on upper thigh at a distance of 7-10 cm from the knee.
3. Now place the left toe on the stand, as shown in the figure. This will be your initial position.
4. On the exhale, lift your heel as high as possible, straining calf muscles.
5. After a short pause, slowly return to starting position. Tip: for maximum effect, strain your calves as much as I can.
6. Complete the required number of repetitions and repeat the exercise with your right foot.

Variations: you can also perform this exercise with both feet at the same time or use the equipment for raising calves.