Smith Machine Donkey Calf Raise

How to do it

1. Place a step under the smith machine and a bench or box in front of it to lean on.
2. Set the bar so it rests across your hips and lower back when you bend forward.
3. Stand with the balls of your feet on the step, bend forward and rest your hands or forearms on the bench.
4. Unrack the bar, lower the heels into a stretch, then rise onto the toes as high as you can.
5. Pause at the top, lower slowly and rack the bar after the set.

Tips

• Wrap a pad around the bar where it sits on the hips.
• Keep the back flat and the legs straight throughout.

Common mistakes

• Rounding the lower back under the bar.
• Bending the knees to push up.
• Placing the bar high on the spine instead of across the hips.

Muscles worked by the Smith Machine Donkey Calf Raise

• Calves (gastrocnemius) Primary58%
• Calves (soleus) Primary34%
• Tibialis anterior Stabilizer4%
• Upper abs Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hips flexed, knees straight: gastrocnemius under stretch. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.

Smith Machine Donkey Calf Raise alternatives

Same equipment

• Smith Machine Calf RaiseSmith machine

Different equipment

• Donkey Calf RaiseMachine
• Band Calf RaiseResistance band

Easier

• Dumbbell Calf RaiseDumbbell
• Incline Calf RaiseBodyweight

No equipment

• Bodyweight Calf RaiseBodyweight

Make it easier

• Band Calf RaiseResistance band
• Bodyweight Calf RaiseBodyweight
• Dumbbell Calf RaiseDumbbell
• Incline Calf RaiseBodyweight

Similar exercises

• Calf RaiseMachine
• Rotary Calf MachineMachine
• Standing Calf Raise MachineMachine
• Single Leg Calf RaiseDumbbell

Frequently asked questions

What muscles does the Smith Machine Donkey Calf Raise work?

Mainly the calves (gastrocnemius) and calves (soleus).

Is the Smith Machine Donkey Calf Raise good for beginners?

The Smith Machine Donkey Calf Raise is rated intermediate. If you are new, learn the Band Calf Raise first and build up from there.

What is a good alternative to the Smith Machine Donkey Calf Raise?

For example the Donkey Calf Raise, Band Calf Raise and Bodyweight Calf Raise. They train mostly the same muscles, some with different equipment.

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