The donkey calf raise is an effective isolation exercise that targets the gastrocnemius and soleus muscles of the calves. This exercise allows for a full range of motion while placing emphasis on the peak contraction of the calf muscles.
Step by step guide:
- Place balls of feet on elevated platform or step
- Bend forward at hips, keeping back straight
- Hold onto something stable for support
- Let heels drop down below platform level
- Push through balls of feet to raise heels
- Rise as high as possible onto toes
- Hold peak contraction briefly
- Lower heels back down with control
- Perform 15-20 repetitions for 3-4 sets
Tips
Focus on full range of motion. Keep movements controlled and deliberate. Don’t bounce at bottom position. Maintain straight legs throughout. Squeeze calves at top of movement.
Benefits
Develops calf muscle size and strength. Improves ankle stability. Enhances lower leg power. Increases calf endurance. Builds explosive leg strength.
Prevention
Start with body weight only. Don’t lock knees. Avoid if experiencing Achilles tendon issues. Use proper footwear. Warm up ankles before exercise.
