Fysiqal

Isolation · Beginner

Donkey Calf Raise

Isolation isolation exercise using machine.
Donkey Calf Raise demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Machine
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Donkey Calf Raise

Cues reviewed by Kwabena Osei on

Setup

Balls of your feet on the foot plate, bent forward at the hips with the pad across your lower back/hips.

  1. Move straight up and down in a vertical line -- don't pivot around the hip axis to help move the weight.

  2. Lower for a full stretch, then rise fully onto your toes.

Common mistakes

  • Pivoting/rocking at the hips instead of moving vertically -- this turns a calf raise into a hip-hinge and reduces the real load on your calves.

  • Letting the feet shift off the balls of the feet and onto a flatter foot position.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Ankle plantarflexionprimary action

    Gastrocnemius (prime mover, high emphasis); Soleus (synergist, moderate emphasis); Fibularis longus (synergist, low emphasis); Tibialis anterior (stabilizer, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.