Donkey Calf Raise
Donkey Calf Raise Video Guide
The donkey calf raise is a classic calf exercise that targets both major calf muscles — the gastrocnemius muscle and the soleus muscle — through a deeper stretched position than standard standing calf raises or seated calf raises. With the upper body forward in a hinged position, the lower leg muscles move through a full range that improves ankle stability, strengthens the Achilles tendon, and increases the training effect on the calves.
Because this variation keeps the hips fixed and the knees slightly bent, the donkey calf raise exercise places tension exactly where it’s needed, helping you build muscle, improve movement patterns, and target different calf muscles more effectively than most calf exercises. It can be performed using bodyweight, a dip belt, weight belt, partner loading, or a donkey calf raise machine, making it suitable for any workout routine.
How to Perform the Donkey Calf Raise
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Set your position by bending at the hips and supporting your upper body on a bench or pad at waist height. Place the balls of your feet on a block or weight plate with your heels hanging off the edge. Keep a slight knee bend to lock in the starting position.
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Lower your heels slowly toward the floor until you feel a deep stretch in the calf muscles. Move with control and avoid bouncing into the bottom position.
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Lift through your toes by raising your heels as high as possible while keeping the hips fixed. Maintain balance and keep the movement centred at the ankle joint.
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Squeeze at the top and hold briefly to maximise muscle activation in the gastrocnemius and soleus muscles.
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Repeat for controlled reps, lowering again under control and maintaining the same tempo throughout the exercise.
GymNation Tip: If balance is difficult, start with bodyweight, use a partner or dip belt for support, or try single-leg donkey calf raises before progressing to heavier resistance.
Personal Trainer Notes:
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Keep the hips fixed — only the ankles move.
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Avoid bouncing; the calves grow best under slow, controlled reps.
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Maintain slight knee flexion to engage the soleus muscles.
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Increase load gradually using a weight belt, dip belt, or machine.
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Focus on the stretched position at the bottom — it’s essential for growth.
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If the Achilles tendon feels strained, shorten your range or adjust foot position.
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Alternative Calf Exercises
Barbell Seated Calf Raise
The Barbell Seated Calf Raise targets the soleus muscles (lower calves) and helps build strength and size in the lower leg. Performing this exercise seated ensures constant tension on the calves through a full range of motion.
Weighted Donkey Calf Raise
The Weighted Donkey Calf Raise targets both the gastrocnemius and soleus. The bent position enhances stretch and muscle recruitment for fuller calf development.
Sled 45 Calf Press
The Sled 45 Calf Press works the calves (gastrocnemius and soleus) using heavy resistance. It allows powerful contraction and full range without loading the spine.
Single Leg Calf Raise Off Step
The Single Leg Calf Raise Off Step isolates each calf individually, improving balance and preventing strength imbalances. It builds both the gastrocnemius and soleus for complete calf strength.
Lever Standing Calf Raise
The Lever Standing Calf Raise strengthens the gastrocnemius and soleus muscles for improved power, balance, and definition. The standing position targets the upper calves most effectively.
Lever Seated Calf Raise (Plate Loaded)
The Lever Seated Calf Raise (plate loaded) isolates the soleus (lower calves) through controlled seated motion. It’s great for strength and endurance development in the lower leg.
Smith Standing Leg Calf Raise
The Smith Standing Leg Calf Raise builds the gastrocnemius for powerful and well-shaped calves. The Smith machine provides stability for controlled lifting.
Dumbbell Standing Calf Raise
The Dumbbell Standing Calf Raise strengthens the calves (gastrocnemius and soleus) while also challenging balance and coordination. It’s simple and effective anywhere.
Barbell Standing Leg Calf Raise
The Barbell Standing Leg Calf Raise strengthens the gastrocnemius (upper calf) for improved power and definition. It also enhances ankle stability and balance.
Donkey Calf Raise FAQs
Yes. Donkey calf raises target both major calf muscles, increase stretch, and improve ankle stability, making them one of the most effective calf exercises for size and strength.
Hinge forward with support, place toes on a raised surface, lower, lift, squeeze, and repeat under control. Add load with a dip belt, partner, or machine.
Standing versions emphasise the gastrocnemius; donkey variations allow deeper stretch and greater tension across both gastrocnemius and soleus muscles.
No — donkey kicks train the glutes, not the calves.
Yes, start with bodyweight and progress as balance improves.
3–4 sets of 15–20 controlled reps focusing on full range, deep stretching, and smooth contractions.
