Donkey calf raise

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand on the edge of a step with your heels hanging off, placing your forefeet securely on the step.
2. Lean forward and reach down to hold onto a bench in front of you for stability, keeping your back straight and hips aligned with your feet.
3. Press down through your forefeet to elevate your heels as high as possible, fully contracting your calf muscles.
4. Slowly lower your heels below the level of the step to maximize the stretch in your calves before the next lift.

Form tips

• Ensure your grip on the bench is secure to maintain balance and focus the effort on your calves.
• Keep your back flat and avoid rounding your shoulders to prevent unnecessary strain on your back.
• Emphasize the upward and downward movements equally to enhance muscle growth and strength in your calves.
• Maintain a slow, controlled pace to increase the intensity of the muscle contraction and effectiveness of the exercise.