Machine Donkey Calf Raise

Also known as: Donkey Calf Raise, Donkey Calf Raise Machine, Bent-Over Calf Raise

Strength

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Body Part: Legs

Description

Hinge forward on the donkey calf machine with the rear pad over your hips and your forearms supported in front. Place the balls of your feet on the platform with heels free, then raise and lower the heels through your ankles. Keep your knees and hips still as your calves move the load.

How to Perform

Adjust the rear pad so it rests securely above your hips when you hinge forward.
Stand on the platform with the balls of your feet supported and your heels hanging off the edge. Place your feet about hip-width apart with your toes pointing forward.
Hinge forward and rest your forearms on the front support, keeping your legs nearly straight.
Release the safety catch if the machine has one, then lower your heels slowly until you feel a stretch through your calves.
Press through the balls of your feet and raise your heels as high as you can. Keep your hips and knees still throughout the movement.
Pause briefly at the top and squeeze your calves without rolling your ankles outward or inward.
Lower your heels under control to the stretched position and repeat for the planned number of repetitions.

What Muscles Work

Primary Muscle:

Tips

Pause briefly at the top to feel the calves contract.
Keep your toes relaxed instead of gripping the platform with them.
Keep your knees mostly straight but not locked. Bending the knees too much shifts more work away from the gastrocnemius calf muscle.
Exhale as you raise the heels and inhale as you lower them.
Choose a moderate load that lets every repetition follow the same pace.

Common Mistakes

Using a shallow range of motion instead of lowering the heels fully and rising onto the toes
Bouncing out of the bottom position rather than controlling the stretch
Letting the feet turn excessively inward or outward
Rolling onto the outer or inner edges of the feet instead of pressing evenly through the balls of the feet
Moving the hips or torso to create momentum instead of moving only at the ankles
Leaving the hip pad loose so it shifts during repetitions.