Smart Workout Diary

Donkey Calf Raise

The donkey calf raise is a bent-over standing calf exercise performed by raising and lowering the heels while the forefeet stay planted. It primarily trains the calves, especially the gastrocnemius, and supports lower-leg strength and ankle control. The forward-bent position can allow a comfortable calf stretch and controlled full range of motion.

Demonstration

Donkey Calf Raise — demonstration 1
Donkey Calf Raise — demonstration 2

Instructions

  1. Set up: Stand facing a stable support and hinge forward from the hips, placing your hands or forearms on it. Keep both feet about hip-width apart.
  2. Start position: Keep a long, neutral spine and softly bend the knees. Let your heels lower toward the floor while keeping the forefeet planted.
  3. Raise: Press through the balls of both feet and lift your heels as high as comfortably possible. Pause briefly while keeping the movement controlled.
  4. Lower: Slowly lower the heels to a comfortable stretch, without bouncing. Repeat for the desired repetitions and stop if you feel sharp pain.
Muscle Group
Gastrocnemius
Other Muscle Groups
Soleus
Type
Strength
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a stable support: Do not lean on furniture that could slide or tip.
  2. Move through the ankles: Avoid turning the movement into a knee bend or a rocking motion through the hips.
  3. Control the tempo: Raise smoothly and lower more slowly; do not bounce at the bottom.
Exercise library