Donkey Calf Raise: how to do it right
In short: Ankle extension with your torso bent forward and the load on your hips, which targets the calves in a deep stretch.
How to do it, step by step
- 1Wedge your forefoot on the bar or the edge, heels hanging off, torso bent and resting on the support.
- 2Let your heels drop as low as possible below the level of your toes to stretch fully.
- 3Rise by pushing on your forefoot up to the toes, without bending your knees.
- 4Control the descent over 2 to 3 seconds, no bounce at the bottom.
- 5Keep the knee straight throughout to keep the gastrocnemius under tension.
The mistake to avoid
Don't cut the range of motion. Stretch the heels all the way down.
Other common mistakes
- Bouncing at the bottom to get back up: you lose the useful stretch, add a one-second pause with heels low.
- Bending your knees during the effort: it relaxes the gastrocnemius, keep your legs straight.
- Partial range that ignores the bottom: drop your heels all the way on every rep.
- Rising too fast with explosiveness alone: slow down the low phase, it's the one that builds.
Muscles worked
- Main:
- Calves
The gastrocnemius (inner and outer heads) is the prime mover, well stretched because the knee stays almost straight. The soleus, deeper, assists. The toe flexors take part as quiet stabilizers of the arch.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Leg Press Calf Raise ›
- Standing Calf Raise Machine ›
- Single-Leg Deficit Dumbbell Calf Raise ›
- Deficit Ankle Hops ›
- Fast-Feet Jump Rope ›
Frequently asked questions
How do I do this exercise?
Wedge your forefoot on the bar or the edge, heels hanging off, torso bent at 90 degrees and resting on the support, with the load on your hips. Let your heels drop as low as possible below your toes, then push on the forefoot up to the toes, knees straight throughout.
How far down should I go?
Drop your heels as low as possible below the level of your toes, that's where the calf is stretched and the stimulus is strongest. Never cut that bottom of the range, add a micro pause at the bottom without bouncing, then push. Go for the full range you can control, not one you force by squirming.
I don't feel anything, is that normal?
You should feel the calf pulling hard at the bottom, in the stretch with heels below the toes. Slow the descent to 2 to 3 seconds, hold the low pause and keep your knees straight to target the gastrocnemius. Aim for 12 to 20 clean reps, quality at the bottom matters more than load.
How fast should I do the movement?
Control the heel drop over 2 to 3 seconds, hold a one-second pause at the bottom with heels below the toes, then push firmly toward the toes. It's the braking and the low pause that build the calf, not the speed of the rise.
How do I breathe?
Inhale as you let the heels drop into the stretch, exhale as you push on the forefoot up to the toes. Keep your torso braced and your back neutral despite the bent position, abs lightly engaged to stabilize the hips.