Donkey Calf Raise
Hips high, heels deep. The donkey calf raise hinges you forward at the hip, which puts the calf on stretch before the first rep even starts. Let the heels drop below the step, then squeeze at the top. Standing up out of the hinge quietly turns it back into an ordinary calf raise, which is what you were trying to leave.
Setup
- Balls of the feet on a step, hinge forward and brace the hands on a support.
- Back flat, hips high.
How To Do It
- Let the heels drop below the step for a deep stretch.
- Drive up onto the toes and hold the top.
- Lower slowly; the stretch is the point of this version.
Breathing
Exhale as you rise.
Common Mistakes
- Standing up out of the hinge, which makes it an ordinary calf raise.
- Rushing the eccentric and losing the stretch.
Programming It
Three sets of 12-20 with a deep stretch each rep.
Why This Exercise Works
Hinging at the hip puts the gastrocnemius on stretch before the first rep, because it crosses the knee and the hip position lengthens it. Same muscle as a standing raise, more range, which is why the old bodybuilders kept it around.
Where You Should Feel It
The deepest calf stretch of any variation, because the hip is bent and the hamstring is not limiting the ankle. If you only ever feel calf work at the top, this is the version that fixes it.
Where It Fits in a Program
Hinging at the hip puts the calf on stretch before the first rep. Put it late. Nothing here needs you fresh, and the reps are cheap to recover from.
Progressing and Regressing It
To progress the donkey calf raise: add load once the full range is easy. To regress it: reduce the load and hold the bottom stretch for two seconds.
Who It's For
Anyone whose calves have not responded to standing raises. The bent-over position looks odd and works better than it looks.
Equipment and Substitutions
This version uses a step or a machine. No machine? The free-weight versions below train the same muscles and ask more of your balance, which is a fair trade in both directions.
Related Exercises
- Standing Calf Raise · Calves
- Single-Leg Calf Raise · Calves
- Jump Rope · Calves, Conditioning, Coordination
- Seated Calf Raise · Calves (Soleus)
- Leg Extension · Quads
- Leg Press · Quads, Glutes
- Seated Hip Abduction · Glute Medius
- Leg Curl · Hamstrings
Common Questions
What muscles does the donkey calf raise work?
The donkey calf raise primarily trains the calves.
How many sets and reps should I do?
Three sets of 12-20 with a deep stretch each rep.
What are the most common donkey calf raise mistakes?
Most often: standing up out of the hinge, which makes it an ordinary calf raise; rushing the eccentric and losing the stretch.
Do I need a step or a machine to do this?
This version uses a step or a machine, and it trains the calves. No machine? The free-weight versions below train the same muscles and ask more of your balance, which is a fair trade in both directions.
Is this safe if I have an existing injury?
The donkey calf raise loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.