Liftorra Open Liftorra

Calves ยท Calf raise

Donkey Calf Raise

An isolation calf raise exercise for the calves, done with a machine.

Machine Isolation Reps and weight Also called: donkey calf machine

Muscles worked

Primary

Calves

Do most of the work.

Secondary

None to speak of

This one is focused.

  • CalvesBack of the lower legsPrimary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Full range. Deep stretch at the bottom, high on the toes at the top.
  3. Pause at the top and at the stretch.
  4. No bouncing.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing. Pause at the bottom stretch and at the top.
  • Short range. Go all the way down and all the way up.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.