Donkey Calf Raise
- Pro
- Intermediate
- Gym
The donkey calf raise is a machine exercise that hinges you forward at the hips with a pad across your lower back, loading the calves as you rise and lower on the balls of your feet. The forward hinge lets your heels drop into a deep stretch each rep. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Calves
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Set up in the machine hinged forward, pad on your hips.
- Place the balls of your feet on the platform.
- Rise onto your toes as high as you can.
- Lower slowly until your heels drop into a stretch.
Form cues
- Pause a beat at the very top.
- Keep your legs and hips still throughout.
- Push evenly through both big toes.
Common mistakes
- Reps bounce fast without a stretch. Slow down and let the heels drop fully.
- Knees bend to help push the weight. Keep your knees straight and let calves work.
- Shoulders round forward under the pad. Keep your chest lifted and your back flat.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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