Position yourself on a donkey calf raise machine with the pad on your lower back and hips, bending forward at the waist.
Place the balls of your feet on the foot platform with your heels hanging off the edge.
Keep your legs straight with only a very slight bend in the knees.
Lower your heels as far as possible, feeling a maximum stretch in your calves.
Press through the balls of your feet to raise your heels as high as possible.
Squeeze the calves at the top, then lower slowly back to the full stretch position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 15-20 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 12-20 reps | Strength, high intensity/volume |