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Donkey Calf Raise

Primary target: Gastrocnemius (腓肠肌)

Exercise Details

Equipment

Bodyweight/donkey calf machine

Sets & Reps

4 sets × 15-20 reps · rest 60 s

How to do it

Hinge 90° at the hips and brace; knees straight, balls of the feet on a step edge; full stretch at the bottom, full squeeze at the top.

Common mistakes

Bending the knees (turns it into soleus work), bouncy reps

Muscles Worked

Other Exercises for the Same Muscle

Standing Calf Raise · Jump Rope · Frog Jump