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Donkey Calf Raises

The Donkey Calf Raises primarily targets your Calves. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Isolation · Push

Primary muscles: Calves

How to perform Donkey Calf Raises

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do donkey calf raises target?

The primary target is the gastrocnemius, the larger muscle of the calf. Because the hips are flexed, the muscle is placed under a significant stretch, emphasizing the medial and lateral heads.

What is the most common form mistake during this exercise?

The most frequent error is using a limited range of motion by not allowing the heels to drop fully. Ensure a deep stretch at the bottom and a full contraction at the top of every repetition.

How should I position my feet on the platform for best results?

Place the balls of your feet on the edge of the platform with your feet hip-width apart. Keep your toes pointed forward or slightly outward to maintain stability and even tension across the calf complex.

What is an effective set and rep range for donkey calf raises?

Calves respond well to higher volume due to their high proportion of slow-twitch fibers. Perform 3 to 4 sets of 12 to 20 repetitions, focusing on a slow eccentric phase and a brief pause at the peak.

What can I do if my gym does not have a donkey calf raise machine?

You can perform the movement on a smith machine or a sturdy block while bending forward at the hips. Alternatively, have a partner sit on your lower back while you perform calf raises off a step.

Sample sets & reps for Donkey Calf Raises

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Calves exercises

  • Ankle Circles — stretch
  • Barbell Seated Calf Raise — barbell
  • Calf Press — machine
  • Calf Press On The Leg Press Machine — machine
  • Calf Raise On A Dumbbell — dumbbell

See all Calves exercises →

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