# Donkey Calf Raise

URL: https://heatsy.app/ex/donkey-calf-raise

Also known as: Bent-Over Calf Raise, Machine Donkey Calf Raise, Donkey Heel Raise, Donkey Calf Raises, Donkey Calf, Donkey Raise, Donkey Calf Machine

Body region: Legs

## Muscles

- Main: Gastrocnemius
- Helps: Soleus
- Holds: Erector Spinae, Tibialis Posterior, Fibularis Longus

## Equipment

- Step Platform or Plyo Box or Weight Plate

## Technique

1. Stand with the balls of your feet on a raised edge and your heels hanging off.
2. Bend forward at the hips and support your upper body on a bench or rail, back flat.
3. Lower your heels as far as is comfortable to stretch the calves.
4. Rise onto your toes as high as you can, pause, and lower slowly.
5. Add load with a partner on your hips, a weight belt or a donkey calf machine when bodyweight is easy.

### Cues

- Keep the knees almost straight to load the gastrocnemius.
- Pause at the top and in the stretch.
- Move slowly; no bouncing.

### Common mistakes

- Bouncing out of the bottom position.
- Bending the knees to push up.
- Rounding the back while leaning forward.

## Variations

- [Single-Leg Donkey Calf Raise](https://heatsy.app/ex/single-leg-donkey-calf-raise)
- [Weighted Donkey Calf Raise](https://heatsy.app/ex/weighted-donkey-calf-raise)

## Alternatives

- [Standing Calf Raise](https://heatsy.app/ex/standing-calf-raise)
- [Seated Calf Raise](https://heatsy.app/ex/seated-calf-raise)