Bent forward at the hips with the load on the lower back, the donkey calf raise places the calf in a stretched position and trains the gastrocnemius through a deep range. It is a classic old-school calf builder used by bodybuilders for decades.
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4
Sets
20
Reps
Machine
Equipment
4.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Calves
📋 How To Perform Donkey Calf Raise
1
Bend forward at the hips, resting your torso on a support, balls of your feet on a raised platform.
2
Lower your heels down for a full stretch.
3
Push up onto your toes as high as possible.
4
Pause briefly, then lower slowly back down.
5
This bent-over angle allows a deeper stretch and stronger contraction.
💡 Benefits of Donkey Calf Raise
Loads the gastrocnemius in a stretched position, which many lifters find an effective growth stimulus for stubborn calves. It also trains the calves with the knees straight, complementing seated raises for the soleus.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 12 to 20 reps, pausing at the stretch and squeezing at the top. Use a stable platform and keep the knees straight.
⚠️ Common Mistakes to Avoid
Bouncing at the bottom of the rep
Using a partial range of motion
Rounding the back under the load
✅ Pro Tips
Stretch fully at the bottom and squeeze at the top
Keep the knees straight and the movement in the ankles only
🛡️ Safety Notes
Use a stable platform and a manageable weight. Avoid a bouncy tempo, which strains the Achilles.
🔁 Progressions & Regressions
Make it hardersingle-leg or slower tempo with a longer pause.
