Donkey Calf Raise

With the hip flexed, the calf works at maximum stretch; a classic variation that is very effective for the gastrocnemius.

• Isolation
• Machine
• Beginner

How to do it

• Lean your torso forward using a support
• Rise onto the ball of your foot and squeeze at the top
• Lower slowly into a maximal stretch

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lift for 1 s, squeeze, lower for 2–3 s into a stretch

Common mistakes

• Bouncing at the bottom
• Bending your knees
• A short range

Muscles worked

Primary

• Calves

Alternatives

• Standing Calf Raise
• Single-Leg Calf Raise
• Calf Press on Leg Press