Donkey Calf Raise
A bent-over calf raise on a step that trains the calves through a full heel drop and strong lift.
Secondary muscles
How to do it
- Stand with the balls of your feet on the edge of a step or block and let your heels hang off.
- Hinge forward at your hips and place your hands on a stable support for balance.
- Keep your knees slightly bent and lower your heels until you feel a stretch in your calves.
- Press through the balls of your feet and lift your heels as high as you can.
- Pause briefly at the top while staying balanced.
- Lower your heels back down with control and repeat.
Form cues
- Lift heels straight up
- Move through full range
- Press through big toe
- Lower with control
Common mistakes
- Bouncing at the bottom instead of lowering under control
- Rolling the ankles inward or outward
- Using the hands to push the body up
- Cutting the range short and not dropping the heels
Breathing
Inhale as you lower your heels, and exhale as you press up onto the balls of your feet.
