A calf raise performed bent over at the hips, with load on the hips or a donkey calf machine. The hip flexion places the gastrocnemius under a strong stretch.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Position yourself in the donkey calf machine with the pad across your hips, torso bent forward and hands on the supports. Balls of the feet on the platform edge, knees nearly straight.
Lower your heels slowly into a deep stretch.
Pause briefly at the bottom.
Push through the balls of your feet to rise as high as possible.
Squeeze, then lower under control.
Breathing: Exhale as you rise, inhale as you lower.
Hips back, knees soft
Big stretch
Full squeeze
Bending and straightening the knees to move the weight
Bouncing at the bottom
Rounding the back excessively
Keep your back flat and supported through your arms.