The Donkey Calf Raise is an excellent exercise to build your calf muscles. If you have access to a donkey calf raise machine, use it, if not, you can have a partner sit across your back like this, or do this same movement using your own bodyweight, or another way to add weight is by adding a plate to dip belt, or you could use a smith machine.
To get started:
1. Place a riser that’s 3-4 inches high beside an object like a bench or chair that you can hold onto for support.
2. With your toes on top of the riser, bend forward at your hips, knees slightly bent, while maintaining a flat back and holding onto a bench for support.
3. Under control, lower your heels towards the floor to feel a good stretch, then press your toes through the riser as you extend your calves to rise up onto your toes.
4. Hold for a good contraction, then lower and repeat.
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