1 / 6Donkey Calf Raise
Bent forward at the hips with your hands on a support, you raise your heels from a step. The bent-over position gives the calves an extra stretch.
Legs
- Level
- Intermediate
- Equipment
- Machine
- Main muscle
- Legs
- Also works
- —
- Beginner sets
- 3 × 12–20
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Bend forward at the hips with the balls of your feet on a platform.
- 2Keep your legs straight and the load on your hips or lower back.
- 3Rise up onto your toes.
- 4Lower your heels slowly.
Common mistakes
- Bending the knees to help lift
- Rounding the back
- Cutting the stretch short at the bottom
Tips
- Stand with the balls of your feet on a step and hold a bench or rail
- Keep the legs nearly straight
- Lower the heels fully, then rise as high as you can
Questions
Why is it called a donkey calf raise?
It was once done with a partner sitting on the hips for weight; a machine or weight belt does the job now.
Can I do it without a machine?
Yes, with body weight on a step, holding a support, using slow full reps.
More Legs exercises
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