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Calves · Beginner

Donkey Calf Raises

Supported hip-hinged calf raise using a raised edge for a long straight-knee ankle range.

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Donkey Calf Raises demonstration

Exercise overview

Training details

Calves

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the balls of your feet on a raised edge and hinge forward until your torso is supported on a stable surface.
  2. 02Keep your hips flexed, knees nearly straight, and spine long while allowing your heels to drop below the platform.
  3. 03Pause in the stretched position without bouncing or letting your ankles roll outward.
  4. 04Press through the balls of both feet to raise your heels as high as you can control.
  5. 05Lower slowly back into the stretch and repeat while keeping your hips and knees still.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionWeighted Donkey Calf Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDonkey Calf Raise MachineComparable substituteBodyweight Calf RaiseComparable substituteSingle-Leg Calf Raise

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