Donkey Calf Raises

Adjust the low back pad to fit your body and position yourself in the machine so that the low back pad is as far down on your back as close to your buttocks as possible.
 
Place your forearms on the pad in front of you and grip the available hands.
 
Place your feet on the foot rest about 4-6 inches apart, keep your knees straight, and keep a good arch in your low back and your head up throughout the movement.
 
Maintaining the angle in your legs throughout the movement, lower your heels until you feel a good stretch in your calves.
 
Lift your legs up as high as possible onto your toes, hold it there a moment, and then return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.