Target Muscle

    Calves

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsMachine

    Machine Donkey Calf Raise

    The machine donkey calf raise is an exercise targeting the calf muscles using a dedicated machine. The bent-over position allows for a greater stretch and contraction of the calves compared to standing calf raises, making it highly effective for calf development.

    Also Works

    HamstringsGlutes

    How to Perform

    1. 1

      Adjust the machine to the appropriate height for your body.

    2. 2

      Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge.

    3. 3

      Place your hands on the handles or the support bars for stability.

    4. 4

      Engage your calves and lift your heels as high as possible, using the balls of your feet.

    5. 5

      Pause for a moment at the top, then slowly lower your heels back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Calves Exercises

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