The donkey calf raise is an effective exercise for the calf muscles that can be done without weight training equipment. All you need is a training partner. It’s actually one of the most effective calf exercises, working both the soleus and gastrocnemius muscles.
You can find more exercises for the calf muscles in the Weight Training Main section.
Execution
- Stand with your feet slightly less than shoulder-width apart and bend your knees slightly.
- Keep your knees completely still throughout the entire movement—do not bend or extend your legs while lifting your heels.
- Lean forward so your upper body is parallel to the ground, and allow your training partner to sit on your lower back.
- Place your hands or forearms on a high box, table, or bench for support.
- Now, lift your heels until your calves are fully contracted, and exhale as you lift. Keep your knees still and focus on extending only through your ankles.
- Slowly lower your heels back down while inhaling. The downward motion should be slower than the upward motion.
- Your heels can touch the floor, but don’t rest on them.
- For a greater stretch at the bottom, stand on two 10kg plates or a low box.
Advice
- If this exercise feels too easy, try:
- Using a heavier training partner
- Doing donkey calf raises with two partners
- Performing more repetitions
- Make sure your training partner sits on your lower back, not your upper spine.
- There are also donkey calf raise machines available at some gyms.
- Standing on two plates or a low platform enhances the stretch at the lowest point of the movement.
Suggestions
Leg and Calf Muscle Exercises:
