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-hip position pre-stretches the gastrocnemius across the hip and knee, 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 cancels the strong hip-flexed gastrocnemius 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 a related movement if equipment, recovery, or progression demands it.