Lower Legs Exercise · Body Weight

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Donkey Calf Raise

The donkey calf raise's bent-over position stretches the calf differently than a standing raise, putting more length into the gastrocnemius before it contracts. That forward hip-hinge position is the whole point of the exercise, not just an old-school gym quirk — it changes the angle of pull on the Achilles and calf compared to standing upright. It's an old bodybuilding staple worth revisiting if standing raises have stopped producing calf growth.

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Category

Lower Legs

Equipment

Body Weight

Target

Calves

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Donkey Calf Raise

1. Stand with the balls of your feet on a raised surface, such as a step or block.
2. Rest your hands on something stable, like a wall or railing, to help you balance.
3. Lift your heels as high as you can, shifting your body weight onto the balls of your feet.
4. Hold briefly at the top, then slowly lower your heels back to the starting position.
5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Execute ankle plantarflexion by lifting the heels according to your specific standing or seated setup. Ensure your feet remain stable and aligned on the platform throughout the full ascent and descent of the movement.

Common Mistakes to Avoid

• Elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.
• Forcing the heel range: Raise and lower the heels within a range you can control rather than forcing a deep stretch or end position.
• Improper weight shift: Distribute your weight evenly across the ball of the foot rather than rolling to the outside.

How to Breathe During This Exercise

Breathe rhythmically throughout the lift.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Donkey Calf Raise mainly targets your Calves, with your Hamstrings helping support the movement, along with your Glutes.

More Lower Legs Exercises

Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise on a Step Barbell · Calves Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have body weight? These target the same calves with different equipment.

Barbell Seated Calf Raise Barbell · Calves Cable Standing Calf Raise Cable · Calves Dumbbell Seated Calf Raise Dumbbell · Calves Hack Calf Raise Sled Machine · Calves

FAQ

What muscles does the Donkey Calf Raise work?

The Donkey Calf Raise mainly works your calves. It also helps strengthen your hamstrings and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Donkey Calf Raise?

You do the Donkey Calf Raise with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Donkey Calf Raise?

One mistake to watch for is elastic bouncing: Control the descent to avoid relying on tissue recoil at the bottom of the movement.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Donkey Calf Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Donkey Calf Raise?

The Barbell Seated Calf Raise trains your calves with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.