Exercise library
Donkey Calf Raise
The donkey calf raise stretches and contracts the calves through a long range of motion to build size and ankle strength.
BodyweightCalvesBeginner
- Equipment
- Bodyweight
- Focus
- Calves
- Level
- Beginner
- Suggested sets
- 3–4 sets of 15–20 reps.
- Muscles worked
- Calves
How to do it
- 1Stand with the balls of your feet on a raised step and bend forward at the hips to rest your hands on a bench.
- 2Let your heels drop below the step to stretch your calves.
- 3Keep your legs nearly straight and your core braced.
- 4Press up onto your toes as high as you can, squeezing your calves.
- 5Lower your heels back down under control and repeat.
Tips & tricks
- Use a full range — a deep stretch at the bottom and a high squeeze at the top.
- Pause briefly at the top of each rep.
- Add weight on your hips once bodyweight is easy.
Common mistakes
- Bouncing quickly instead of controlling each rep.
- Using a tiny range of motion.
- Bending your knees to cheat the movement.
