Calves exercise · leverage machine
Lever Donkey Calf Raise
The lever donkey calf raise is a leverage machine exercise that targets the calves, with the hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Hamstrings, glutes
- Equipment
- Leverage machine
- Body part
- Lower legs
How to do the lever 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every machine exercise.
