Get more glutes and hamstrings involvement, with less knee pain, by moving the front foot to a position that keeps the knee directly above the ankle. If the movement causes too much of a stretch in the hip flexor as you descend, use a shorter bench or box.
I recommend beginning with dumbbells until you have mastered the set-up. It won’t be too long before your weights move up drastically. Once you have graduated to a barbell, I would recommend doing this movement in the comparative safety of the squat rack, on the off chance you lose your balance. You also might consider using the safety-squat bar for this move.
3/ Donkey Calf Raise
This is a great movement because, unlike some of the more popular calf moves, it keeps the gastrocnemius into a heavily stretched position as it crosses the knee.