Lean forward with your upper body supported and raise your heels off a small platform to work the calf muscles (gastrocnemius and soleus). The movement is a vertical ankle extension performed from a forward-leaning position.
How to do the Donkey Calf Raise#
- Place the balls of your feet on an elevated surface with your heels free to drop and support your upper body by holding a bench or stable surface.
- Maintain a hinged hip position and a neutral spine with a slight bend in the knees.
- Push through the balls of your feet to lift your heels as high as possible, contracting the calves at the top.
- Lower your heels slowly until you feel a stretch in the calves, then repeat with controlled reps.
Muscles worked#
- Primary: Calves
Common mistakes#
- Bouncing at the top instead of using a controlled contraction.
- Not lowering the heels fully and using a shortened range of motion.
- Locking or hyperextending the knees during the movement.
