Bodyweight Donkey Calf Raise
A bent-over calf raise that targets the gastrocnemius through a deep stretch — the old-school calf builder, no machine needed.
Video
Body map
Primary
Calves
Secondary
none
Step by step
- Stand with the balls of your feet on the edge of a step or low platform, heels hanging off the back.
- Hinge forward at the hips and place your hands on a sturdy surface in front of you for support.
- Keep your back flat and your legs nearly straight with just a soft bend in the knees.
- Lower your heels slowly below the platform until you feel a deep stretch through the calves.
- Press through the balls of your feet to rise up as high as possible onto your toes.
- Squeeze the calves hard at the top, then lower under control over 2 to 3 seconds and repeat.
Muscles and equipment
- Target muscle
- Calves
- Secondary muscles
- none
- Equipment
- Bodyweight
- Type
- Strength
Similar exercises
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Dumbbell Single Leg Calf RaiseCalves · Dumbbell
-
Kettlebell Calf RaiseCalves · Kettlebell
-
Band Hip AbductionGlutes · Band
Log your sets. After a few weeks you will see whether it is moving. Free.