Step by step instructions, muscle activation and variants for the Donkey Squat.
The Jackknife squat, also known as the Donkey squat, is a challenging bodyweight move performed in a deep squat position while rising onto the toes. It simultaneously trains calf strength and quadriceps endurance while demanding significant ankle mobility and balance.
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The Donkey Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.