Donkey Calf Raise

Technique

The donkey calf raise is performed bent forward at the hips with the torso roughly parallel to the floor, the balls of the feet on a raised edge and the load placed over the hips, either from a donkey calf machine or a training partner sitting on the lower back. Bending at the hips with straight knees puts the gastrocnemius in a stretched position, giving a deep stretch at the bottom and a strong contraction at the top. Lower the heels as far as comfortable, pause, then rise as high as possible onto the balls of the feet.

Steps

1. Position yourself in a donkey calf machine, or lean on a bench with a partner seated over your hips
2. Place the balls of your feet on the edge of the platform, knees straight or barely bent
3. Lower your heels slowly until you feel a deep stretch in the calves
4. Pause briefly at the bottom without bouncing
5. Rise as high as possible onto the balls of your feet, squeeze, and repeat

Common mistakes

• Bouncing out of the bottom instead of pausing in the stretch
• Bending the knees more during the rep and turning it into a leg press
• Using a partial range that never reaches full stretch or full height

Variations

• Single-leg donkey calf raise for more load per calf
• Smith machine donkey calf raise with the bar padded across the hips
• Bodyweight donkey calf raise leaning on a bench for high reps

FAQ