Donkey Calf Raise
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine, Plyo Box
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Peroneals, Tibialis Posterior
Movement pattern
Hip-Flexed Plantarflexion
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Provide a different length-tension position for the calf than standing or seated raises.
How it fits the system. A beginner-level hip-flexed plantarflexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Peroneals, Tibialis Posterior
Movement pattern
Hip-Flexed Plantarflexion
Equipment
Machine, Plyo Box
Difficulty
Beginner
How to Perform
- Hinge forward and support the upper body on a bench or the machine pad.
- Place the balls of the feet on a raised platform.
- Lower the heels into a full stretch and pause.
- Rise onto the toes fully and pause before lowering.
Coaching Cues
- "Hips high, back flat."
- "Full range, both ends."
- "Slow eccentric."
Common Mistakes
- Rounding the lower back to reach the position.
- Cutting the range short at the bottom.
Progressions & Regressions
Progressions
Add load or a longer pause.
Regressions
Reduce load, or perform standing.
When to Use It
When to use
Calf hypertrophy variation and Achilles loading.
When not to use
Low-back pain in the hinged position.
Programming
10–15 reps, 3 sets, 60 seconds rest.
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