1 - Position yourself at a donkey calf raise machine or bend forward at the hips at approximately 90 degrees with your hands resting on a stable surface for support.
2 - Place the balls of your feet on the edge of a raised platform or the footplate of the machine, with your heels hanging off the edge.
3 - If using a machine, position the pad across your lower back/hips. Keep your legs straight with a very slight bend in the knees.
4 - Lower your heels as far down as possible toward the floor, feeling a full stretch in your calves and Achilles tendon.
5 - Drive through the balls of your feet and raise your heels as high as possible, fully contracting your calves at the top of the movement.
6 - Hold the peak contraction for 1-2 seconds, then slowly lower your heels back down in a controlled manner.
7 - Repeat for the desired number of repetitions, maintaining a full range of motion throughout each rep.
