Donkey Calf Raise

The Donkey Calf Raise is a very effective exercise for building strength in the calf muscles , especially the gastrocnemius muscles. This exercise provides a greater stretch in the calf than traditional standing calf raises, and is popular for developing strong and defined calves.

Correct Execution and Technique

Follow these steps to perform a correct donkey calf raise :

1. Place your feet on a platform with your heels hanging off the edge.
2. Lean forward, holding onto a stable surface, and make sure your body is at a 90-degree angle with your hips up high.
3. Exhale and lift your heels as high as possible by pressing on your toes, while tightening your calves.
4. Hold the top for a second before slowly lowering your heels back to the starting position, breathing in as you do this.

Common Errors

To avoid injury and get the most out of your exercise, avoid these mistakes:

• Don't go deep enough: Make sure the heels are lowered as low as possible to get a full stretch in the calves.
• Fast execution: Perform the exercise slowly and controlled to maximize muscle activation.
• Poor foot position: Keep your feet in the correct position to avoid overloading the joints.

Video: Donkey Calf Raise demonstrated by a female practitioner

Alternate technique for the Donkey Calf Raise

Modifications and Variations

For a bigger challenge, you can add resistance by using weight plates, or try one-legged donkey calf raises to isolate each leg more effectively. If you don't have access to a machine, you can perform the exercise without weights, or with a partner providing resistance.

Repetitions and Sets

Perform 3-4 sets of 12-15 repetitions for maximum muscle growth. Gradually increase the weight or number of repetitions as you get stronger.

Breathing technique

Inhale as you lower your heels and exhale as you lift them. This will contribute to better control and activation of the muscles throughout the movement.