Donkey Calf Raise

Instructions

1
Stand upright with feet hip-width apart on the platform, gripping the bench behind you with both hands for support and balance
2
Prepare by positioning your body weight evenly distributed between both feet, maintaining a neutral spine and slight forward torso lean
3
Lower your torso forward by hinging at the hips while keeping knees slightly bent, allowing the hamstrings to lengthen under tension as you descend in a controlled manner
4
Return to standing position by driving through the heels and contracting the hamstrings to extend the hips, pushing the hips forward until you reach the starting upright position
PRIMARY MUSCLESHamstrings
SECONDARY MUSCLESGastrocnemius, Erector Spinae, Gluteus Maximus
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

The Donkey Calf Raise is an incredibly effective Strength movement designed to fully engage the Hamstrings. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Calves development.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Hamstrings.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Calves.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Hamstrings and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gastrocnemius, Erector Spinae, Gluteus Maximus to maintain control of the Body weight.

Beginner Tips

If you are new to the Donkey Calf Raise, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions