How to Do the Donkey Calf Raise
The donkey calf raise has you bend forward at the hips and load your calves from behind, which keeps the knees straight and puts the gastrocnemius in a long, stretched position. It is a classic calf builder done on a machine or with a loaded belt and a partner. Intermediate lifters who want more calf size will find it a good alternative to standing raises.
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Muscles worked
Primary
- Calves
Secondary
- None to speak of
How to do the Donkey Calf Raise
- 1
Stand at the machine and bend forward at the hips, resting your forearms on the pad or bench.
- 2
Set the pad on your lower back and straighten your knees.
- 3
Put the balls of your feet on the platform with your heels hanging off.
- 4
Lower your heels as far as comfortable for a full stretch.
- 5
Press up onto your toes as high as you can.
- 6
Pause and squeeze your calves at the top.
- 7
Lower slowly back into the stretch.
Form cues to remember
- Full stretch at the bottom
- Rise high onto your toes
- Knees stay straight
- Pause at the top
Donkey Calf Raise video tutorial
Common mistakes
Bouncing out of the bottom
Pause in the stretch for a second.
Short range of motion
Go all the way down and all the way up.
Bending the knees
Keep your legs straight to hit the gastrocnemius.
Going too heavy
Lower the load so you can control the stretch and squeeze.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 20 reps, 45 sec rest |
Make sure the pad sits on your hips and lower back securely, and keep the load manageable to protect your Achilles tendons.
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Donkey Calf Raise FAQ
Why is the donkey calf raise good for calves?
The bent-over position with straight knees stretches the gastrocnemius under load, which many lifters find hits the calf harder than standing raises.
Donkey calf raise vs seated calf raise?
The donkey calf raise has straight knees and targets the gastrocnemius, the larger calf muscle. A seated raise bends the knees and shifts more work to the soleus.
Do I need a partner for donkey calf raises?
No. A dedicated donkey calf raise machine, a belt squat setup or even a Smith machine with a bent-over lean can do the job.
