Calves / Intermediate / Isolation (single joint)

Donkey Calf Raise

A bent-over calf raise with a partner sitting on the hips, loading the calves through a deep stretch.

At a glance

Primary

Calves

Equipment

Bodyweight

Movement pattern

Ankle push-off (plantar flexion)

Level

Intermediate

Type

Calves, Isolation (single joint)

How to do it

1. Stand with the balls of your feet on a block and lean forward, hands on a support at hip height, back flat.
2. Have a partner sit on your lower back/hips.
3. Lower your heels below the block for a full stretch.
4. Rise onto your toes as high as possible, pause, and lower slowly.

Tips

• Keep your knees nearly straight.
• Partner should sit over the hips, not the lower back.

Common mistakes

• ✗ Only the balls of the feet on the plate with heavy weight.

  Why it hurts: If the feet slip, the sled comes down onto locked knees.

  ✓ Instead: Keep a firm grip with the balls of the feet, knees slightly soft, and stay near the safety stops.

• ✗ Short, fast bounces.

  Why it hurts: The Achilles tendon gets jolts instead of controlled loading.

  ✓ Instead: Use a full range with a pause at the bottom stretch and at the top.

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