Weighted Donkey Calf Raise
Weighted Donkey Calf Raise Video Guide
The weighted donkey calf raise is a serious lower-leg builder that targets both major calf muscles — the gastrocnemius muscle and the soleus muscle — through a deep stretched position and a long range of motion. With the upper body forward in a hip-hinged starting position, the movement places heavy tension on the lower leg muscles, improving ankle stability, Achilles tendon strength, and overall calf training effectiveness.
Adding load using a weight belt, dip belt, weight plate, weighted vest, or a partner turns the donkey calf raise into one of the best calf exercises for building strong calf muscles, improving plantar flexion, and producing bigger calves even with minimal equipment.
Because the heels hang off a raised platform, each rep forces the calves into a full stretch and powerful extension — ideal for breaking through stubborn muscles, improving lower-body performance, and maximising the training effect on both the gastrocnemius and soleus.
How to Perform the Weighted Donkey Calf Raise
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Set your starting position by hinging forward and resting your forearms on a sturdy object, bench, or pad at waist height. Place the balls of your feet on a raised platform with heels hanging off. Keep feet shoulder width or shoulder-width apart and knees slightly bent.
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Lower slowly by dropping your heels toward the floor until you feel a full stretch through the calf muscles and Achilles tendon.
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Lift through your toes, raising your heels high while keeping the upper body forward, hips fixed, and movement centred at the ankle joint.
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Pause and squeeze at the top to fully contract the primary muscles — the gastrocnemius and soleus.
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Lower under control, repeating each rep with smooth motion and consistent tension.
GymNation Tip: If you don’t have a partner, use a dip belt, weight belt, or weighted vest. This makes the weighted donkey calf raise easy to perform at any fitness level.
Personal Trainer Notes:
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Keep the movement pattern slow — avoid bouncing.
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Maintain a stable hinge; the exercise is pure ankle movement.
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Focus on a deep stretch and high contraction for best results.
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Add resistance gradually to avoid Achilles strain.
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Single-leg variations increase intensity and balance.
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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.
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.
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.
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.
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.
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.
Donkey Calf Raise
The Donkey Calf Raise builds both the gastrocnemius and soleus muscles for fuller, stronger calves. The bent-hip position increases the stretch for deeper activation.
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.
Weighted Donkey Calf Raise FAQs
Yes. The donkey calf raise is one of the most effective calf raise exercises, targeting both major calf muscles with enhanced stretch and tension.
Start with body weight, then use a weight belt, dip belt, or partner resistance. Most lifters build up to 20–40% body weight with slow, controlled reps.
Standing calf raises emphasise the gastrocnemius with straighter legs. The weighted donkey calf raise recruits both the gastrocnemius and soleus more deeply due to the bent-hip position.
Absolutely — bent-knee, hip-hinged positioning heavily recruits the soleus muscle.
Yes, when performed with proper form. Avoid bouncing, excessive weight, or fast drops to protect the Achilles tendon.
Perform 3–4 sets of 12–20 reps, focusing on deep stretch, controlled movement, and a strong squeeze.
Yes. Beginners can use body weight only and progress slowly using minimal equipment.
