Donkey Calf Raises
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Donkey calf raises are a strength exercise performed on a specialized machine where you position your torso over a pad and place the balls of your feet on a block, allowing a partner or weight to load your lower back for resistance as you rise onto your toes. The primary purpose is to build strength and size in the gastrocnemius muscle of the lower legs by emphasizing a stretched position at the bottom of the movement. It benefits athletes, bodybuilders, and anyone seeking calf hypertrophy, requiring access to a donkey calf raise machine.
How to Perform Donkey Calf Raises
- 1Stand facing the donkey calf raise machine with your shoulders positioned under the padded bar or leverage pads.
- 2Place the balls of your feet on the edge of the platform or step, with heels hanging off and toes forward.
- 3Position your feet hip-width apart, engage your core, and grip the handles for stability if available.
- 4Unlock the machine and rise onto your toes by dorsiflexing your ankles, lifting heels as high as possible (inhale at the top).
- 5Pause briefly at the top for a full contraction in your calves.
- 6Slowly lower your heels below the platform level by plantarflexing your ankles (exhale as you lower).
- 7Repeat for desired reps, then carefully re-lock the machine.
- 8Key form tips: Keep knees slightly bent and unlocked—avoid locking out or bending excessively. Move slowly to control the eccentric phase; avoid bouncing. Common mistakes: Using momentum from the body instead of calves, letting heels rise too high on the descent, or rounding the back.
