Donkey Calf Raise

Muscles worked

Setup

1. Place a step or weight plate on the floor approximately 2-3 feet away from a flat bench.
2. Stand with the balls of your feet on the edge of the step, allowing your heels to hang off the back.
3. Hinge at the hips and lean forward until your torso is nearly parallel to the floor, resting your forearms or hands on the bench for stability.
4. Position your feet hip-width apart with your toes pointing directly forward.

How to do it

1. Inhale as you slowly lower your heels toward the floor in a controlled 3-second tempo until you feel a deep stretch in your calves.
2. Exhale and drive through the balls of your feet to raise your heels as high as possible, focusing on the big toe for stability.
3. Hold the peak contraction at the top for one second, squeezing the calf muscles hard.
4. Lower your heels back to the starting position to begin the next repetition.

Form checklist

• Keep your knees straight but not locked out to maximize gastrocnemius recruitment.
• Maintain a flat, neutral spine throughout the movement; do not round your lower back.
• Ensure you are moving vertically at the ankles rather than rocking your hips back and forth.
• Use the full range of motion, reaching the absolute bottom and top of the movement.

Pro tips

• Pause for 2 seconds at the bottom stretch to dissipate the Achilles tendon's elastic energy, forcing the muscle to do more work.
• Vary your toe angle slightly (inward or outward) across different sets to emphasize different heads of the gastrocnemius.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to double the load on the working calf.
• Slow the eccentric (lowering) phase to 5 seconds to increase time under tension.

Frequently asked

What muscles does the donkey calf raise work?

The donkey calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the donkey calf raise?

The donkey calf raise uses dumbbell.

Is the donkey calf raise good for beginners?

Yes. The donkey calf raise is a beginner-friendly movement and a strong foundation to build on.

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