Donkey Calf Raise

The donkey calf raise is performed bent-forward with a load on the lower back. This position stretches the gastrocnemius more completely than standing raises.

Beginner 💪 Calves Isolation Isolation
3–4
Sets
15–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Bodyweight🏋️ Machine
Donkey Calf Raise — start and finish positionsSTARTFINISH
Bodyweight Machine
Calves Beginner Isolation
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Muscles Worked

Learn more in the Calves training guide →

Primary
Calves
Secondary
Soleus
Highlighted muscles

How To Perform

  1. 1 Stand on a step facing a support. Bend forward at the hip.
  2. 2 Have a partner sit on your lower back or use a donkey calf machine.
  3. 3 Raise and lower through a full range of motion.

Form Cues

  • ✓ Full range of motion — maximum stretch is the goal.
  • ✓ Keep knees slightly bent.

Common Mistakes

  • ✗ Partial range.
  • ✗ Bouncing at the bottom.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Donkey Calf Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Donkey Calf Raise? These alternatives target the same muscles:

Standing Calf Raise
Calves · Beginner
→
Single-Leg Calf Raise
Calves · Beginner
→
Seated Calf Raise
Soleus · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Donkey Calf Raise should I do?▾
3–4 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for calves. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Donkey Calf Raise target?▾
Donkey Calf Raise primarily targets the Calves. Secondary muscles include Soleus.
Is Donkey Calf Raise good for beginners?▾
Donkey Calf Raise is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Donkey Calf Raise, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.