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Donkey Calf Raise Machine

A calf raise performed bent over in a donkey machine with the load on the hips, which stretches the gastrocnemius at both joints for a stronger stimulus than standing raises.

LegsMachineAnkle plantar flexion
GoLightWeight medialever-donkey-calf-raise

Demonstration coming soon

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Primary

Gastrocnemius

Secondary

SoleusHamstringsTibialis posterior

Equipment

Machine

Pattern

Ankle plantar flexion

Setup

  1. 01Step onto the platform with the balls of your feet on the edge, heels free.
  2. 02Bend forward at the hips and rest your forearms on the support pad.
  3. 03Position the back pad snugly over your hips and lower back.
  4. 04Keep knees straight and torso roughly parallel to the floor.

Execution

  1. 01Lower the heels slowly until you reach a deep stretch.
  2. 02Pause briefly at the bottom.
  3. 03Drive up through the balls of the feet to full plantar flexion.
  4. 04Squeeze hard at the top, then repeat.

Checkpoints

  • -Hips stay flexed and knees stay straight so the gastrocnemius is fully lengthened.
  • -The heels travel through a complete range every rep.
  • -The pad load stays on the hips, not sliding onto the lower back.
  • -No bouncing at the bottom of the stretch.

Common mistakes

  • -Bending the knees and shifting work to the soleus.
  • -Cutting the stretch short at the bottom.
  • -Bouncing reps with momentum.
  • -Standing too upright and losing the bent-over advantage.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 full-range reps with a pause in the stretch.
  • -The stretched position drives growth; slow 2 to 3 second eccentrics are worth more than extra load.

Related exercises

Donkey Calf Raise

Machine / Legs

One-Leg Donkey Calf Raise

Bodyweight / Legs

Standing Calf Raise Machine

Machine / Legs

Weighted Donkey Calf Raise

Other / Legs

Out now

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Free to download, no account required to start. Android is on the way.

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