Donkey Calf Raise
Lower legsStrengthIntermediateNo equipment
A bent-over calf raise that maximizes calf stretch by hinging at the hips.
How to do it
- Bend at the hips and rest the forearms on a bench or sturdy support.
- Place the balls of the feet on a raised platform with heels free.
- Drop the heels below platform level for a full stretch.
- Drive up onto the toes as high as possible, squeezing the calves.
- Lower under control to a deep stretch.
Tips
- Pause briefly at the top to maximize the contraction.
- Use a slow eccentric for full stretch.
- Add a partner or weight on the lower back for resistance.
Muscles
Primary: Calves (gastrocnemius)
Secondary: Calves (soleus)
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Variations
Plate-Loaded Donkey Calf RaiseDonkey calf raise machine · Beginner
Single Leg Calf RaiseNo equipment · Beginner
Seated Calf RaiseSeated calf raise machine · Beginner
Standing Calf RaiseCalf raise machine · Beginner
Kettlebell Tibialis RaiseKettlebell · Intermediate
Bodyweight Calf RaiseNo equipment · Beginner
Hack Squat Calf RaiseHack squat machine · Intermediate
Machine Calf RaiseCalf raise machine · Beginner
