Donkey Calf Raise
Strengthen your calves with the Donkey Calf Raise, a bodyweight exercise targeting the gastrocnemius and soleus. Improve ankle stability and power.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Donkey Calf Raise
Barbell Seated Calf Raise
Calves · Gastrocnemius · Barbell
One Leg Donkey Calf Raise
Calves · Gastrocnemius · Body weight
One Leg Floor Calf Raise
Calves · Gastrocnemius · Body weight
Hack Calf Raise
Calves · Gastrocnemius · Sled machine
Description
An exercise primarily targeting the calf muscles. The individual bends over and places their hands on a surface for support, while another person sits on their back. The individual then raises and lowers their heels.
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How to do Donkey Calf Raise
- 01Setup
Stand with the balls of your feet on an elevated surface, such as a step or block, allowing your heels to hang off. Bend at your hips to about 90 degrees, keeping your back flat, and place your hands on a stable surface for balance.
- 02Setup
Have a partner carefully sit on your lower back or hips, ensuring their weight is distributed evenly and you feel stable throughout your torso.
- 03
Inhale and slowly lower your heels towards the floor, stretching your calves until you feel a deep stretch in your gastrocnemius and soleus.
- 04
Exhale and powerfully push through the balls of your feet, raising your heels as high as possible, contracting your calves at the peak.
- 05
Hold the peak contraction for a moment, then slowly and controlledly return to the starting stretched position to complete one repetition.
Tips
- Focus on a full range of motion, going as low as possible for a deep stretch and as high as possible for a strong contraction.
- Maintain a slow and controlled tempo throughout the movement, avoiding bouncing or using momentum to lift your body.
- Keep your core engaged and your back flat to protect your spine and ensure the calf muscles are doing the work.
- If you don't have a partner, you can use a dip belt with added weight or perform single-leg donkey calf raises for progressive overload.
Common mistakes
- Bouncing at the bottom: Avoid using momentum by performing the eccentric (lowering) phase slowly and with control, ensuring a deep stretch without rebound.
- Not achieving full range of motion: Make sure to lower your heels completely for a maximum stretch and raise them as high as possible for a peak contraction.
- Rounding the back: Keep your back flat and core tight throughout the exercise to prevent lower back strain and effectively target the calves.
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Get Ellim — FreeQuestions
What muscles does Donkey Calf Raise work?
Donkey Calf Raise primarily targets Gastrocnemius. Secondary muscles include Soleus.
Is Donkey Calf Raise good for beginners?
Donkey Calf Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Donkey Calf Raise?
You need Body weight to perform Donkey Calf Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Donkey Calf Raise?
Focus on a full range of motion, going as low as possible for a deep stretch and as high as possible for a strong contraction. Maintain a slow and controlled tempo throughout the movement, avoiding bouncing or using momentum to lift your body. Keep your core engaged and your back flat to protect your spine and ensure the calf muscles are doing the work. If you don't have a partner, you can use a dip belt with added weight or perform single-leg donkey calf raises for progressive overload.
What are common mistakes when doing Donkey Calf Raise?
Bouncing at the bottom: Avoid using momentum by performing the eccentric (lowering) phase slowly and with control, ensuring a deep stretch without rebound. Not achieving full range of motion: Make sure to lower your heels completely for a maximum stretch and raise them as high as possible for a peak contraction. Rounding the back: Keep your back flat and core tight throughout the exercise to prevent lower back strain and effectively target the calves.
Related exercises
Bodyweight Standing Calf Raise
Calves · Gastrocnemius · Body weight
Weighted Donkey Calf Raise
Calves · Gastrocnemius · Weighted
Single Leg Calf Raise Off Step
Calves · Gastrocnemius · Body weight
Weighted Seated Calf Raise
Calves · Gastrocnemius · Weighted
Seated Foot Slide
Calves · Body weight
Barbell Lying Lifting (on hip)
Hips · Gluteus Maximus · Barbell
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Free · iPhone only · Available on the App Store