Form cues
- Lift heels straight up
- Move through full range
- Press through big toe
- Lower with control
Exercise
Donkey Calf Raise
Lower legs, body weight
A bent-over calf raise on a step that trains the calves through a full heel drop and strong lift.
Target: calves. Also works: hamstrings, glutes.
Steps
- Stand with the balls of your feet on the edge of a step or block and let your heels hang off.
- Hinge forward at your hips and place your hands on a stable support for balance.
- Keep your knees slightly bent and lower your heels until you feel a stretch in your calves.
- Press through the balls of your feet and lift your heels as high as you can.
- Pause briefly at the top while staying balanced.
- Lower your heels back down with control and repeat.
Common mistakes
- Bouncing at the bottom instead of lowering under control
- Rolling the ankles inward or outward
- Using the hands to push the body up
- Cutting the range short and not dropping the heels
Breathing
Inhale as you lower your heels, and exhale as you press up onto the balls of your feet.
In the app, search for Donkey Calf Raise and add it to a workout.