Donkey Calf Raise

How to perform the Donkey Calf Raise

1. Bend forward at the hips to roughly 90 degrees with the torso supported and the balls of the feet on a block.
2. The bent-over position lets a partner or belt load the hips while the straight knees keep the gastrocnemius long, giving a strong stretch under load.
3. Add load with a partner on the hips or a belt attachment, keeping the legs straight throughout.
4. Lower the heels below the toes to feel the deep bottom stretch that defines the donkey raise.
5. Hold a genuine pause at the bottom rather than bouncing off the Achilles tendon.
6. Drive the heels up to full plantarflexion, squeezing the calves at the top before lowering slowly.

Suggested working range: 15–20 reps. Default progression: double progression.

Common mistakes

• •Bending the knees, which slackens the gastrocnemius and cancels the stretch.
• •Bouncing off the Achilles at the bottom rather than pausing in the deep stretch.
• •Standing too upright instead of hinging to roughly 90 degrees at the hips.
• •Doing short partial reps that never reach the full bottom stretch.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise

Calves · Machine

Single-Leg Calf Raise

Calves · Bodyweight