Donkey Calf Raises
A bent over calf raise done with your hips bent forward and your weight on the balls of your feet, using body weight to load the calves through a long range of motion. It suits lifters looking for extra calf work with no equipment.
- Primary musclesCalves
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelIntermediate · isolation
How to do the donkey calf raises
- Bend forward at the hips, resting your forearms on a sturdy support for balance.
- Place the balls of your feet on a raised edge or block with your heels hanging off.
- Lower your heels down as far as comfortable, feeling a stretch through the calves.
- Push up onto your toes as high as possible, exhaling as you contract the calf.
- Hold briefly at the top before lowering back down slowly as you inhale.
Original library instructions (5 steps)
- For 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.
- Place 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.
- Raise 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.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Bending the knees during the raise, which takes some of the work away from the calves.
- Rushing through the range of motion instead of pausing at the top and bottom of each rep.
- Skipping the stretch at the bottom, which shortens the range and limits how much the calves work.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 12 to 15 reps, 60 seconds rest |
| Muscle | 3 sets of 15 to 20 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Hold onto a sturdy support the whole time, since the bent over position changes your balance point.
- Add a light backpack or hold a weight once bodyweight reps start to feel easy.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are donkey calf raises good for beginners?
Yes. Using body weight alone and a sturdy support to hold onto makes this a manageable way to add extra calf training without equipment.
What muscles do donkey calf raises work?
It mainly works the calves, since this record does not list any secondary muscles for the exercise.
