Donkey Calf Raise

The donkey calf raise is a straight-knee calf raise done bent forward at the hips, with the load on the hips or lower back. The hip hinge stretches the gastrocnemius further than a standing raise, which is why it has been an advanced calf exercise for decades.

Targets: Gastrocnemius
Also works: Soleus
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Stand with the balls of your feet on a block and bend forward at the hips, resting your forearms on a bench or machine pad.
Keep your knees straight and your back flat. Load comes from a machine, a belt or a partner on your hips.
Lower your heels until you feel a deep stretch in your calves.
Pause, then rise as high as you can onto your toes.

Form cues

Hips stay over the feet; only the ankles move.
Pause for two seconds in the stretch.
Squeeze at the top for one second.

Common mistakes

Bending the knees, which shifts the work to the soleus and loses the stretch that makes donkey raises worth doing. Keep the legs straight.
Rounding the back to reach the support. Raise the support instead.
Rushing reps. The stretch is the reason to do this variation.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your gastrocnemius is what needs the work, not because it was next on a list.

More calves movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.