Donkey Calf Raise

Donkey Calf Raise is an isolation exercise that primarily targets the calves, specifically the gastrocnemius and soleus muscles. It is a beginner-friendly exercise that can be performed with just body weight or additional resistance for progression.

This exercise is unique because it requires a forward-leaning position, which helps stretch and activate the calves more effectively than standing calf raises. Traditionally, donkey calf raises were performed with a training partner sitting on the lower back for added resistance, but most gyms now offer specialized machines for this movement.

Donkey Calf Raises are beneficial for improving calf size, strength, and endurance. They also enhance ankle stability, which is useful for athletes, runners, and individuals who engage in high-impact activities.

1. Position yourself in front of a sturdy surface, such as a bench or bar, for support.
2. Bend at the hips and lean forward, keeping your back straight and hands resting on the support.
3. Place the balls of your feet on an elevated surface (optional) for a deeper range of motion.
4. Lower your heels toward the ground in a controlled manner.
5. Push through the balls of your feet and raise your heels as high as possible.
6. Hold the contraction at the top for a second before slowly lowering back down.
7. Repeat for the desired number of reps.

Donkey Calf Raise is a low to medium risk exercise when performed correctly. However, improper execution or excessive resistance can lead to injuries.

• Lower Back Strain – Leaning too far forward or using improper form can strain the lower back. Keep your back straight and engage your core for stability.
• Achilles Tendon Overuse – Performing excessive repetitions or bouncing at the bottom can stress the Achilles tendon. Use a controlled movement and avoid overstretching.
• Ankle Instability – If your feet are not properly positioned, there is a risk of rolling an ankle. Keep your feet aligned and balanced throughout the movement.

To minimize injury risk, maintain proper posture, use a controlled range of motion, and avoid excessive weight if using additional resistance.