Weighted Donkey Calf Raise

Also known as: Loaded Donkey Calf Raise, Weighted Donkey Heel Raise, Weighted Donkey Calf Raises, Donkey Calf Raise with Weight, Weighted Donkey Raise, Weighted Bent-Over Calf Raise, Plate Donkey Calf Raise, Weighted Donkey Calf

Variation of: Donkey Calf Raise

Body region

Legs

Equipment

Technique

Stand with the balls of your feet on a raised edge and your heels hanging off.
Bend forward at the hips and support your upper body on a bench or rail, back flat.
Lower your heels as far as is comfortable to stretch the calves.
Rise onto your toes as high as you can, pause, and lower slowly.
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