Donkey Calf Raise on Smith Machine
Smith machine donkey raise for calf isolation
LegsIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: Gastrocnemius and soleus |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-20 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Position under Smith bar with balls of feet on platform
- Step 2: Hinge at hips with straight back
- Step 3: Raise heels as high as possible
- Step 4: Squeeze calves at top
- Step 5: Lower with full stretch
Equipment
- Smith machine optional
Coaching tips
Benefits
Smith machine donkey raise for calf isolation
Common mistakes
Partial range or using momentum
Make it harder
Pause at top or slower eccentric
Make it easier
Standing calf raise
Breathing
Exhale rising, inhale lowering
Build a workout with this exercise
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