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plantar flexion
Donkey Calf Raise
Search GoogleThe donkey calf raise trains the calves while the torso stays supported and the hips remain hinged. Use a dedicated machine or safe supported setup; never place an unsecured person or loose load on the lower back.
- Primary
- calves
- Secondary
- hamstrings, core
- Equipment
- calf raise machine
- Mechanic
- isolation
Setup
- — Use a dedicated donkey-calf machine or a stable platform and torso support.
- — Place the balls of the feet securely on the edge with heels free to move.
- — Set the pad over the pelvis according to the machine instructions and keep the spine neutral.
Execution
- — Lower the heels slowly until a comfortable calf stretch is reached.
- — Press through the balls of the feet and raise the heels as high as controlled.
- — Pause briefly, then repeat without bouncing.
Breathing & coaching
- — Exhale while rising.
- — Inhale while lowering.
- — Use the ankle—not the knees—to create the motion.
- — Keep pressure even across the forefoot.
Progressions
- — Add repetitions, pauses, or the smallest machine load increment.
Regressions
- — Use a standing or seated calf raise.