Donkey Calf Raise
How to do it
Starting position
- Stand in front of the mat with your feet hip-width apart and bend your upper body forward.
- Place both hands on the floor or a chair to support your upper body.
- Place the front of your toes on an elevated platform and secure them.
Movement
- Lower your heels down to gently stretch your calves.
- Push through your toes and slowly raise your heels.
- Pause briefly at the top.
Breathing
Inhale as you lower your heels and exhale as you raise them.
Trainer tips
- Lean forward and place your arms on the bench
- Place only the front of your feet on the platform and let your heels hang
- Rise as high as possible on your toes
Cautions
- Rolling your ankles can strain ligaments, so support yourself stably.
- You can lose balance and fall, so clear the surrounding area.
- Using only half the range of motion
- Bouncing up with momentum
Exercise info
| Primary muscles |  Calves |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
9 similar exercises
Representative exercise: Machine Standing Calf Raise
Related exercises
Bodyweight Standing Calf RaiseEasierBodyweight Standing Calf Raise on a StepboxEasierSingle-Leg Donkey Calf RaiseHarderBarbell Standing Single Leg Calf RaiseHarderBarbell Standing Calf RaiseSimilar exerciseDumbbell Standing Calf RaiseSimilar exerciseLeg Press Calf RaiseSimilar exerciseMachine Standing Calf RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.