CalvesBodyweightintermediate

Donkey Calf Raise

The donkey calf raise is an old-school bodybuilding exercise that puts the calves under a deep stretch at the bottom. The bent-over position stretches the gastrocnemius more than standing raises.

How to Perform

Stand on a raised surface with the balls of your feet on the edge.

Bend at the hips and rest your hands on something for support (machine, bench, or partner).

Lower your heels as far as possible for a deep stretch.

Rise up on your toes as high as possible.

Use a slow tempo with a pause at both the top and bottom.

Common Mistakes to Avoid

Not hinging forward enough at the hips.

Bouncing through the reps.

Cutting the range of motion short.

Muscle Activation

Calves90%

Variations

Standing Calf Raise

Calves*beginner

Machine Donkey Calf Raise

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