Choose the appropriate apparatus to fix your hands and choose the weight on the machine or alternately you can use assistance from a partner. Take a stance leaning forward so that your torso and thighs are at about a 90-degree angle. Hold the grips. The machine weight or your partner’s bodyweight will induce resistance in your hip area. Your legs are shoulder-width apart and outstretched. Your body core is firm throughout.
From the starting position, contractyour calf muscles, raise your heels from the floor and then stand on your toes. Return to the starting position in the same way. Exhale while pushing up and inhale while returning to the starting position.Do the required number of repetitions.
Make sure you keep the correct stance and body posture. Avoid overbending your spine at the waist or making a hunch. Do not overestimate your abilities when choosing the weight set on the machine or that of your partner.
Exercise with your side to a mirror and watch for correct posture and spine position. Prefer abdominal breathing to maintain the correct abdominal tension and the correct body posture, especially at the waist.
Donkey raises used to be hugely popular among bodybuilders in the era when machines were not available. And while Arnold Schwarzenegger might have been lucky enough to do donkey raises with two beauties sitting on his back (remember “Pumping Iron”?), most mortals had to do with fellow bodybuilder.
Today, machines enabling the same movement are available in some gyms. Whether using a machine or not, the pressure should be directed on your tailbone area.