Donkey Calf Raise

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.