Donkey Calf Raises
Donkey Calf Raises is a strength – resistance exercise exercise involving Gastrocnemius, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius, Soleus
- Secondary muscles
- Hamstrings, Torso stabilizers
- Exercise type
- Strength – resistance exercise
Exercise technique
- Machine pad
Position the hip support pad against the back of your pelvis.
- Torso
Hinge forward at your hips and grasp the handles.
- Step
Place your forefeet on the block with heels unsupported.
- Knees
Keep your knees extended but comfortable.
- Raise
Extend your ankles to lift the hip pad.
- Top hold
Contract your calves without changing your torso angle.
- Lower
Slowly lower your heels behind the block.
Key technique points
- Do not shift the pad onto the middle of your lower back.
- Do not extend your hips to push the weight.
- Keep your heels at the same height.
- Do not bend your knees during the repetition.
- Use the handles only to stabilize your torso.
- Maintain broad forefoot support.
Common mistakes
Extending the hips
The pad is lifted by torso force instead of the calves.
Pumping the knees
Knee drive is added to the ankle movement.
Incorrect pad placement
Resistance transfers to the lower back rather than the pelvis.
Dropping quickly
Control of calf lengthening decreases.
Slipping feet
Contact on the block becomes smaller.
Pulling with the shoulders
The arms begin moving the load.
Frequently asked questions
Donkey Calf Raises: why is “Extending the hips” a mistake?
The pad is lifted by torso force instead of the calves.
Donkey Calf Raises: why is “Pumping the knees” a mistake?
Knee drive is added to the ankle movement.
Donkey Calf Raises: why is “Incorrect pad placement” a mistake?
Resistance transfers to the lower back rather than the pelvis.
Donkey Calf Raises: why is “Dropping quickly” a mistake?
Control of calf lengthening decreases.
Donkey Calf Raises: why is “Slipping feet” a mistake?
Contact on the block becomes smaller.
Donkey Calf Raises: why is “Pulling with the shoulders” a mistake?
The arms begin moving the load.
What should I focus on when doing Donkey Calf Raises?
Do not shift the pad onto the middle of your lower back. Do not extend your hips to push the weight. Keep your heels at the same height. Do not bend your knees during the repetition. Use the handles only to stabilize your torso. Maintain broad forefoot support.
Related exercises
- Knee-to-wall Ankle Mobilization
- 45-degree Back Extension
- Back Squat
- Banded Lateral Walk
- Barbell Hip Thrust
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.