Donkey Calf Raise

Muscle Groups Involved

Calves - Primary

Highlights

Keep a neutral spine.
Lock your knees but do not hyperextend them if you are flexible.
Go all the way down without resting or bouncing. Keep tension on the muscles.
Go all the way up and pause briefly at the top.

Description

The Donkey Calf Raise is an old school exercise that has been largely forgotten in recent years which is a shame because it is an excellent builder for your calves while getting a great stretch. To

The Donkey Calf Raise is an old school exercise that has been largely forgotten in recent years which is a shame because it is an excellent builder for your calves while getting a great stretch. To perform this exercise elevate your feet on a plate or other surface. Face an object like a bench or box where you can rest your body weight on your elbows. Bend over at the hips with a braced core and lean back until you feel a stretch on your calves. Push the balls of your feet down into the floor t

Common Mistakes

Keep tension in your calves and do not completely relax at the bottom of th

Keep tension in your calves and do not completely relax at the bottom of the exercise. Be sure to maintain a neutral spine position to avoid back injury. Keep your knees locked or mostly locked to get the best benefits out of this exercise.

Pro Tips

Lean your hips back until they are over or behind your ankles to increase t

Lean your hips back until they are over or behind your ankles to increase the stretch and therefore the effectiveness of this exercise. Turning your toes in will bias the outside of your calves while turning your toes out will bias the inside of your calves.

Purpose

Tight calves are the main cause of “cankles”. By strengthening while le

Tight calves are the main cause of “cankles”. By strengthening while lengthening your muscles, Donkey Calf Raises will produce a more balanced calf development.

Form

Your legs should be perpendicular to the floor or your toes slightly closer

Your legs should be perpendicular to the floor or your toes slightly closer to your head. Elevate the balls of your feet to increase the stretch.