How to do a donkey calf raise

Setup:

1. Platform: Position a sturdy step, weight plate, or elevated platform
2. Bend Position: Carefully bend at the waist, placing your feet hip-width apart on the edge of the platform, heels hanging off. Keep a flat or slightly rounded back.

The Lift:

1. Initiate: Brace your core, and keeping your legs straight, raise your heels by pushing through the balls of your feet.
2. Squeeze at the Top: Contract your calves hard at the top of the movement, getting as high onto your toes as possible.
3. Controlled Descent: Slowly lower your heels back down, stretching your calves fully at the bottom. Focus on controlling the downward movement.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Full range of motion: Focus on a full range of motion – from maximum heel stretch at the bottom to a full contraction at the top.
• Toes forward: Keep your toes pointed straight ahead throughout the exercise.

Variations

• One-legged donkey calf raises: For an intense, unilateral challenge
• Weighted donkey calf raises: Increase the load with a weight plate on your hips, a weight belt, or by holding dumbbells.