Donkey Calf Raise

Setup

1. 01Place the balls of the feet on the platform, heels free.
2. 02Bend forward at the hips under the machine pad.
3. 03Rest the pad across the lower back and hips.
4. 04Grip the handles and keep the knees nearly straight.

Execution

1. 01Lower the heels below the platform into a full stretch.
2. 02Drive up onto the balls of the feet.
3. 03Squeeze the calves at the top for a beat.
4. 04Lower slowly back into the stretch and repeat.

Checkpoints

• -The hips stay bent to keep the gastrocnemius on stretch.
• -The knees stay nearly straight throughout.
• -The heels drop fully below the platform each rep.
• -The rise finishes on the balls of the feet, ankles tall.

Common mistakes

• -Bouncing out of the bottom instead of controlling the stretch.
• -Bending the knees and shifting load to the soleus.
• -Cutting range short at the top or bottom.
• -Rounding the back instead of hinging at the hips.