Donkey Calf Raise
A calf raise performed bent over at the hips, with load on the hips or a donkey calf machine. The hip flexion places the gastrocnemius under a strong stretch.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Position yourself in the donkey calf machine with the pad across your hips, torso bent forward and hands on the supports. Balls of the feet on the platform edge, knees nearly straight.
Lower your heels slowly into a deep stretch.
Pause briefly at the bottom.
Push through the balls of your feet to rise as high as possible.
Squeeze, then lower under control.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Hips back, knees soft
Big stretch
Full squeeze
Common mistakes
Bending and straightening the knees to move the weight
Bouncing at the bottom
Rounding the back excessively
Safety notes
Keep your back flat and supported through your arms.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.