Smith Donkey Calf Raise

Muscles worked

Setup

1. Set the Smith machine bar to approximately hip height and place a calf block or sturdy weight plate directly underneath it.
2. Position a flat bench in front of the machine to support your upper body.
3. Step onto the block with the balls of your feet, hinge at the hips until your torso is near parallel to the floor, and rest your forearms on the bench.
4. Position the bar across your lower back or sacrum, using a bar pad for comfort, and unrack the weight.

How to do it

1. Lower your heels toward the floor in a controlled manner until you feel a maximum stretch in the calves, inhaling during the descent.
2. Drive through the balls of your feet to raise your heels as high as possible, exhaling as you reach the peak contraction.
3. Hold the top position for one second, squeezing the calf muscles intensely.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause at the bottom, 2 seconds up).

Form checklist

• Keep your knees 'soft' (slightly bent but fixed) to ensure the gastrocnemius is the primary mover.
• Maintain a neutral spine and avoid rounding your lower back under the load of the bar.
• Ensure the balls of your feet are securely on the edge of the block to allow for full ankle range of motion.
• Keep your weight distributed evenly across the width of your forefoot, avoiding rolling to the outside of the feet.

Pro tips

• Focus on pushing through the big toe during the concentric phase to maximize medial gastrocnemius activation.
• Lean slightly forward into the bench to ensure the line of force stays directed through the calves rather than the lower back.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to increase the load and address strength imbalances.
• Incorporate 1.5 reps by performing a full rep followed by a half rep from the bottom stretch to the midpoint.

Frequently asked

What muscles does the smith donkey calf raise work?

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

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

The smith donkey calf raise uses smith machine.

Is the smith donkey calf raise good for beginners?

The smith 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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