The weighted donkey calf raise is a calf-focused exercise performed on a raised platform, where the lifter raises and lowers their heels while holding additional weight. This movement targets the calves and also engages the hamstrings and glutes as secondary muscles.
Also Works
HamstringsGlutes
How to Perform
1
Stand on a raised platform with your toes on the edge and your heels hanging off.
2
Hold onto a stable object for support.
3
Raise your heels as high as possible by extending your ankles.
4
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Pause for 2-3 seconds at the top of each rep with a full calf contraction to maximize the peak squeeze.
•Lower your heels below the platform for a full stretch at the bottom before driving back up.
•Keep your knees slightly bent throughout to emphasize the gastrocnemius over the soleus.
Common Mistakes
•Bouncing at the bottom of the rep using momentum rather than controlling the stretch and contraction.
•Not using a full range of motion by failing to drop the heels below the platform level.
•Bending too much at the hips, which reduces calf activation and turns it into a lower back exercise.