Lever Donkey Calf Raise

Muscles worked

Setup

1. Position the balls of your feet on the edge of the footplate with your heels hanging off.
2. Bend forward at the hips and secure your lower back or hips firmly under the padded lever arm.
3. Grip the handles provided to stabilize your upper body and maintain a flat back.
4. Keep your knees slightly bent but locked in position throughout the set.

How to do it

1. Lower your heels slowly toward the floor until you feel a full stretch in your calves while inhaling.
2. Press through the balls of your feet to lift your heels as high as possible, exhaling on the way up.
3. Squeeze your calves at the top of the movement for a one-second pause.
4. Control the weight back down to the starting position using a 2-3 second tempo.

Form checklist

• Avoid bouncing at the bottom; use a controlled pause to eliminate momentum.
• Keep your torso parallel to the floor or at the angle dictated by the machine.
• Ensure your weight is distributed across the balls of your feet, not just the outer edges.
• Maintain a neutral spine and avoid rounding your lower back.

Pro tips

• Think about pushing the floor away with your big toes to maximize the contraction of the inner calf.
• Pause for two full seconds in the stretched position to force the muscle to work without the help of the Achilles' elastic energy.

Make it harder

• Perform the movement one leg at a time to increase the load and address muscular imbalances.
• Incorporate '1.5 reps' by doing a full rep followed by a half rep from the bottom to the mid-point.

Frequently asked

What muscles does the lever donkey calf raise work?

The lever donkey calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the lever donkey calf raise?

The lever donkey calf raise uses leverage machine.

Is the lever donkey calf raise good for beginners?

The lever donkey calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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