Donkey Calf Raises

What it is

This machine-based exercise targets your calf muscles, specifically isolating them for growth and strength. You will use a specialized machine to perform ankle extensions, focusing on the gastrocnemius and soleus. Position your hips under a padded lever and lift your heels to engage the lower leg.

Technique tips

• Place your hips securely under the padded lever.
• Keep your knees straight but unlocked throughout the movement.
• Extend your ankles as high as possible, flexing your calves fully.
• Lower your heels slowly to achieve a deep stretch in the calves.
• Breathe out as you push up and in as you lower your heels.
• Avoid bending your knees during the raise or lower.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.