Machine exercise

Donkey Calf Raise (Machine) form, muscles worked, and workout tracking

The machine donkey calf raise performs plantar flexion from a bent-over position with the load applied through a pad on the lower back and hips, targeting the gastrocnemius in a stretched, hip-flexed posture that increases tension on the muscle. Bodybuilders favor it because the bent-over position lets the gastrocnemius work through a long range with heavy load, making it a premier movement for calf size and Achilles-loading strength.

Donkey Calf Raise (Machine) illustration

How to do Donkey Calf Raise (Machine)

  1. 1Step onto the platform with the balls of your feet, hinge forward at the hips, and position the pad snugly across your lower back and hips.
  2. 2Grip the handles, set your knees straight but not locked, and release the machine's safety.
  3. 3Inhale as you lower your heels below the platform until you feel a deep stretch through your calves.
  4. 4Exhale and press through the balls of your feet to rise as high onto your toes as possible, squeezing at the top.
  5. 5Avoid bouncing out of the stretch or bending your knees to heave the weight up.
  6. 6Lower under a slow, controlled tempo on every rep and re-engage the safety before stepping off.

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Track Donkey Calf Raise (Machine) in Plates

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