Exercise guide
Donkey Calf Raises
Donkey Calf Raises are performed on a specialized machine with a padded lever resting across the hips or lower back. The balls of the feet remain on an elevated block while the heels rise and lower. The calves perform the movement as the knees stay nearly fixed.
Training context
Muscles worked by Donkey Calf Raises
The calves extend the ankles and raise the heels against the machine resistance. The bent-over body position changes the setup but does not require repeated hip or knee movement.
The pad should rest securely across the intended contact area without pressing painfully into the spine. Adjust the machine before selecting the working load.
Technique overview
Move through the ankles, not the knees
Position the balls of the feet securely on the block and keep the knees softly extended. Raise the heels as high as you can control, pause briefly, and lower through a comfortable stretch. Keep the hips against the pad and avoid bouncing at the bottom.
Treat this as an overview and use a range, pace, and setup you can control.