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Donkey Calf Raise Machine
How to adjust
- Adjust the hip/lower-back pad height to fit when bent forward at the hips.
- Adjust the front chest/arm support height for a stable brace.
- Load weight plates onto the posts and secure them with plate collars.
How to use
- Bend forward at the hips to roughly a right angle, bracing your torso on the front support.
- Place the balls of your feet on the platform edge with heels hanging off, positioning the hip pad snugly over your lower back/hips.
- Lower your heels for a deep stretch, then rise onto your toes as high as possible, pause, then lower under control.
Safety notes
- Brace your torso securely on the front support and keep your back flat before loading weight onto the hip pad, since the forward-bent position adds spinal loading if the back rounds.
- Do not bounce out of the bottom stretch.
- If you run out of strength or lose position mid-set, stay braced on the front support, lower both heels flat onto the platform, get steady, and only then slide your hips out from under the loaded pad; never twist sideways while the pad is still on you.