Donkey Calf Raise
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Calves |
| Secondary Muscle(s) | None |
| Equipment | Bodyweight |
| Emphasis | Isolation |
| Type | Push |
Donkey Calf Raise Instructions
- Position a plate on the ground. Setup by a machine or fixture where you can support yourself.
- Put both feet on the plate with your toes pointed straight ahead.
- With your knees slightly bent, make sure your back heels are off the plate.
- With a neutral spine and your core braced, hinge at the hip and bring your torso to just above parallel with the floor and rest your hands on a fixture, barbell, or against the wall
- In a controlled manner, flex/extend at the ankle through a full range-of-motion.
- Maintain a slight knee flex throughout the exercise.
- Full plantar flexion and dorsiflexion.
- Conscientiously lengthen and shorten the calf musculature to control the movement.
- At the top of the range-of-motion (full plantar flexion), think about driving your heel into the back of your knee.
- Don't just press the balls of your feet into the floor.
- Don't bounce yourself up. Really emphasize controlling the exercise with your calves.
- Your upper body remains passive during the exercise.
*Tips*
- Establish a strong mind-muscle connection and be deliberate with each repetition.
- Experiment with different rep schemes and various time-under-tension protocols.
- Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.
- You can effectively add weight by strapping a dip belt around your waist and attached a respective load.