Donkey Calf Raise tutorial
The donkey calf raise is performed with the body bent forward about 90 degrees at the hips and the hands resting on a support. This position places the gastrocnemius in a lengthened state, allowing a greater range of motion and a deeper stretch, making it a strong calf-building option for intermediate trainees.
How to perform
- Place a step or weight plate in front of a bench or machine.
- Stand with the balls of your feet on the edge of the step and heels free.
- Hinge forward at the hips until your torso is nearly parallel to the floor and rest your hands on the support.
- Keep your knees slightly bent and still, and slowly lower your heels.
- Push through the balls of your feet to rise as high as possible.
- Pause for one second at the top, then lower under control.
Breathing: Inhale as your heels lower and exhale as you rise.
Key tips
- Feel a full calf stretch at the bottom.
- To add intensity, use a weight belt or donkey calf machine.
- Focus the pressure over the big toe and second toe.
Common mistakes
- Rounding the back while bent over
- Fast, bouncy reps without control
- Rolling the ankles outward onto the outer edge of the foot
Safety: People with low back pain or difficulty bending forward can use a seated calf raise or leg press calf raise instead.
CalvesPrimary muscle
Body weightEquipment
IntermediateLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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