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Exercise 0833 · REF LmaFNZS

Weighted Donkey Calf Raise exercise animation

Weighted Donkey Calf Raise

Category
Lower Legs
Equipment
Weighted
Target
Calves

The donkey calf raise bends the torso forward at the hips, which changes the angle of pull on the calf slightly compared to an upright standing raise, and adding weight — traditionally a partner sitting on the lower back, now more often a belt — lets you load it heavier than bodyweight. It's an old-school bodybuilding staple for calf development specifically because of that different angle. Full range at both ends of the rep matters more than how much weight is added.

How to Do the Weighted Donkey Calf Raise

  1. Stand on a raised platform with your toes on the edge and your heels hanging off.
  2. Hold onto a stable object for support.
  3. Raise your heels as high as possible by extending your ankles.
  4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted Donkey Calf Raise primarily targets the Calves, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Lower Legs Exercises

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

More Calves Exercises

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

Equipment Alternatives

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

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

What muscles does the Weighted Donkey Calf Raise work?
The Weighted Donkey Calf Raise primarily targets the calves, with the hamstrings and glutes assisting.
What equipment do I need for the Weighted Donkey Calf Raise?
The Weighted Donkey Calf Raise is done with a weighted.
What's a good alternative to the Weighted Donkey Calf Raise?
If you don't have access to a weighted, the Ankle Circles targets the same calves using body weight instead.