arrow_backAll exercises
Donkey Calf Raise
PushIsolationMachineIntermediate
Muscles worked
Back
Calves
Instructions
- 1For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
- 2Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
- 3Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- 4Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Donkey Calf Raise
The donkey calf raise positions the torso bent forward at 90 degrees, which changes the calf's stretch angle compared to the standing raise and often allows for a fuller contraction. On a dedicated machine with the hips under a padded lever, you raise the heels as high as possible, a historic bodybuilding exercise for building calf size.
check_circleBenefits
- check_circleDifferent stretch angle than the classic standing raise
- check_circleOften a fuller calf contraction
- check_circleProven exercise for building calf size
lightbulbExecution tips
- lightbulbLower the heels as far as possible for a full stretch
- lightbulbPause for a second at the top of the contraction
- lightbulbVary toe direction to target the calf differently
warningCommon mistakes
- warningRange too short, limiting the stretch and contraction
- warningKnees bending during the movement
- warningToo fast a tempo that neglects the contraction
helpFrequently asked questions
Without a donkey machine, how can I do this exercise?expand_more
A guided squat machine or a partner sitting on the lower back can reproduce a similar angle.
How many reps should I aim for on the calves?expand_more
They often respond well to high volume, between 15 and 25 reps per set.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.