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Instructions
- Stand with your feet hip-width apart and hinge forward at the hips.
- Place your hands on a sturdy support or bend at the waist to mimic the donkey position.
- Keep your legs straight and core engaged.
- Rise up onto the balls of your feet by contracting your calves.
- Hold briefly at the top, then slowly lower your heels back down.
Technical tips
- Maintain a straight back and avoid rounding your spine.
- Lift through the balls of your feet, not your toes.
- Perform slow and controlled movements for maximum muscle activation.
Breathing tips
- Exhale as you lift your heels up.
- Inhale as you slowly lower your heels down.
Medical restrictions
- Avoid if experiencing Achilles tendonitis.
- Not recommended with severe ankle sprains.
- Caution with plantar fasciitis or chronic calf injuries.
Description
Donkey Calf Raises are a bodyweight exercise designed to strengthen and build the calf muscles, particularly the gastrocnemius. This exercise is performed in a bent-over position, which places the calves under a greater stretch compared to standing variations. By hinging at the hips and keeping the legs straight, the calves are worked through an extended range of motion, leading to improved muscle activation and growth potential. Donkey Calf Raises are especially beneficial for athletes, runners, and fitness enthusiasts looking to increase lower leg strength, ankle stability, and explosive power for activities like sprinting and jumping. Unlike seated calf raises, which target the soleus muscle more, donkey calf raises emphasize the gastrocnemius, making them an excellent choice for building calf size and definition. This movement can be performed without equipment, making it highly accessible and versatile. Consistent practice can help improve balance, posture, and overall athletic performance by reinforcing one of the most important muscle groups for daily locomotion and sports performance. For best results, perform donkey calf raises with controlled tempo and focus on full range of motion, ensuring both strength and flexibility benefits are achieved.
What muscles do donkey calf raises work?
Donkey calf raises mainly target the gastrocnemius muscle of the calves, with secondary activation of the soleus, tibialis anterior, glutes, hamstrings, and quadriceps for stability.
What are the benefits of donkey calf raises?
The main benefits of donkey calf raises include stronger calves, improved ankle stability, better balance, and enhanced athletic performance for running and jumping.
What is the most common mistake in donkey calf raises?
A common mistake is bouncing or using momentum instead of controlled movement, which reduces muscle activation and increases the risk of injury.
Is the donkey calf raise safe for my knees and ankles?
Yes, when performed with proper form, donkey calf raises are safe. However, people with Achilles tendon issues or ankle injuries should proceed with caution or consult a professional.
How do donkey calf raises compare to standing calf raises?
Donkey calf raises emphasize the gastrocnemius more due to the hip-hinged position, while standing calf raises are more general and recruit both the gastrocnemius and soleus.