Donkey Calf Raise

CalvesBodyweight, Partner or Cable

A deep calf builder that uses a forward torso bend to stretch the hamstrings and calves, hitting the lower leg from a unique hip-hinged angle.

How to do it

1Hinge forward at the hips until your torso is parallel to the floor, resting your forearms on a sturdy support or machine edge.

2Place the balls of your feet on a footrest with your heels hanging off, keeping a subtle bend in your knees.

3Have a training partner sit across your hips or attach a weighted belt around your waist.

4Slowly sink your heels toward the floor, feeling a deep stretch through the calves.

5Drive up onto your toes in a powerful, controlled motion to full peak contraction.

Common mistakes

Bending your knees during the raise, shifting work from the calves to the quads.

Placing external load on the lower back instead of the hips, creating unsafe lumbar stress.

Jerking out of the bottom position, risking damage to stretched tendons and ligaments.

Breathing

Exhale as you push up onto your toes; inhale as you lower your heels back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.