Machine Donkey Calf Raise
In SetGrip: Donkey Calf Raise (Machine)
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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The machine version of the donkey raise pushes resistance through a pad on your hips while you stay bent forward, keeping the hamstrings taut and the gastrocnemius at a long length on every rep. Against the bench-supported bodyweight donkey, the difference is simple: this one can be progressively loaded for years.
How to do the Machine Donkey Calf Raise
- Adjust the leverage machine to the appropriate height for your body.
- Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge.
- Place your hands on the handles or the support bars for stability.
- Engage your calves and lift your heels as high as possible, using the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Count two seconds up, hold one at the top and take three seconds down.
Muscles worked
Primary
Calves · Legs
Standing raises target the gastrocnemius while seated raises target the deeper soleus; either way you should feel a hard cramp-like squeeze at the top and a strong stretch at the bottom.
Secondary
- Hamstrings — The hamstrings only stabilize here — it is the gastrocnemius that shares the knee-crossing role, so straight legs keep it loaded while bent knees hand the work to the soleus.
- Glutes
Common mistakes
- Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
- Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
- Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
- Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine Donkey Calf Raise work?
The Machine Donkey Calf Raise primarily works the calves. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Machine Donkey Calf Raise good for beginners?
Yes. The Machine Donkey Calf Raise is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Donkey Calf Raise?
If you cannot do the Machine Donkey Calf Raise, try the Bench Donkey Calf Raise, the Single Leg Donkey Calf Raise or the Supported Standing Calf Raise. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Donkey Calf Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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