Donkey Calf Raise

A bent-over calf raise targeting the gastrocnemius with the hips flexed. Useful for lifters wanting more loaded calf work through a long range.

Intermediate Isolation Flat bench
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How to do the Donkey Calf Raise

  1. Stand on a slightly raised platform, letting your heels hang down.
  2. Bend forward and place your hands on a stable surface for balance.
  3. Lower your heels as far as you comfortably can, feeling a stretch.
  4. Push up through your toes, raising your heels as high as possible.
Full technique — 7 steps
  1. Stand on a calf block or platform with the balls of your feet supported and heels hanging free.
  2. Hinge forward and place your hands on a bench, pad, or other stable support in front of you.
  3. Keep your hips bent, legs nearly straight, and let your heels drop below the platform.
  4. Drive through the balls of your feet and raise your heels as high as possible.
  5. Reach a full heel rise without bouncing or shifting your hips upward.
  6. Lower under control until you feel a full calf stretch at the bottom.
  7. Begin the next rep from the stretched position with the hips still fixed.

Common mistakes

  • Bouncing out of the bottom
  • Bending knees too much
  • Shortening the top range
  • Letting hips drift upward
  • Rolling onto outer foot

Form cues

  • Use a calf block
  • Keep hips hinged
  • Legs nearly straight
  • Rise onto big toe
  • Start from full stretch

Substitutes & similar

Standing Calf Raise ▶
Standing Calf Raise Barbell Beginner
Seated Calf Raise ▶
Seated Calf Raise Seated calf raise machine Beginner
Leg Press Calf Raise ▶
Leg Press Calf Raise Leg press Beginner
Smith Machine Calf Raise ▶
Smith Machine Calf Raise Smith machine Beginner
Dumbbell Single Leg Calf Raise ▶
Dumbbell Single Leg Calf Raise Dumbbells Beginner
Resistance Band Calf Raise ▶
Resistance Band Calf Raise Resistance bands Beginner