Donkey Calf Raise: How-to, Tips & More
The Donkey Calf Raise is a beginner isolation exercise for your calves. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Muscles worked
Calves
Primary
How to do the Donkey Calf Raise
- Stand with the balls of your feet on a step and bend forward, hands on a bench.
- Keep your legs straight.
- Lower your heels as far as you can, then rise up as high as you can.
- Pause at the top and bottom.
Donkey Calf Raise tips
- The bent over position stretches the calves more than a standing raise.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Bodyweight
Type
Isolation
Donkey Calf Raise alternatives
Barbell Calf Raise
Calves
Dumbbell Seated Calf Raise
Calves
Leg Press Calf Raise
Calves
Seated Calf Raise
Calves
More calves exercises
Bodyweight Standing Calf Raise
Bodyweight
Calf Stretch
Bodyweight
Smith Machine Calf Raise
Smith machine
Standing Calf Raise
Standing calf raise machine
Frequently asked questions
What muscles does the Donkey Calf Raise work?
The Donkey Calf Raise mainly works your calves.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Donkey Calf Raise good for beginners?
Yes. The Donkey Calf Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Donkey Calf Raise?
You need bodyweight.
Add Donkey Calf Raise to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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