How to Do Donkey Calf Raise

Donkey Calf Raise is a calves exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Calves

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Donkey Calf Raise

  1. 01Stand on the edge of a raised platform with the heels hanging off and the balls of the feet firmly planted.
  2. 02Hinge at the hips until the torso is near parallel to the floor, resting the forearms on a bench for support.
  3. 03Lower the heels toward the floor until a deep stretch is felt in the Achilles tendon.
  4. 04Press through the big toes to raise the heels as high as possible, contracting the calves at the peak.
  5. 05Hold the peak contraction for one second before descending under control.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Donkey Calf Raise

Primary Stabiliser Inactive

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Primary movers

  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the knees to shift the mechanical load from the gastrocnemius to the deeper soleus muscle.

Same coaching engine used inside the A90 app

05 / FAQ

Donkey Calf Raise questions

What muscles does Donkey Calf Raise work?

Donkey Calf Raise is catalogued as a calves exercise in A90 Training Club, with the calves as its primary muscle group.

How do you do Donkey Calf Raise correctly?

Stand on the edge of a raised platform with the heels hanging off and the balls of the feet firmly planted. Hinge at the hips until the torso is near parallel to the floor, resting the forearms on a bench for support. Lower the heels toward the floor until a deep stretch is felt in the Achilles tendon. Press through the big toes to raise the heels as high as possible, contracting the calves at the peak. Hold the peak contraction for one second before descending under control.

What is the A90 coach tip for Donkey Calf Raise?

Maintain a slight bend in the knees to shift the mechanical load from the gastrocnemius to the deeper soleus muscle.

Is Donkey Calf Raise suitable for beginners?

Donkey Calf Raise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Donkey Calf Raise?

No. Donkey Calf Raise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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