Donkey Calf Raise

Start

Finish

How to do it

Bend forward at the hips and rest your forearms on a bench with the balls of the feet on a step, then raise the heels as high as possible and lower under control through the full stretch.

Muscles worked

Primary: calves

Equipment

No equipment

Common mistakes

• Pushing through the arms to help lift the body rather than letting the calves do it
• Straightening up mid-set, which shortens the hip angle that makes this version effective
• Rushing reps so the bottom stretch is never actually reached

Variations

• Have a partner or weight sit on the hips
• Single-leg version

Can't do this one? Swap it for

• Standing Calf Raise
• Deficit Calf Raise
• Machine Standing Calf Raise
• Leg Press Calf Raise

Related exercises

• Jump Ropecalves
• Standing Calf Raisecalves
• Single-Leg Calf Raisecalves
• Deficit Calf Raisecalves
• Tibialis Raisecalves
• Band Calf Raisecalves