Donkey Calf Raise
The donkey calf raise changes the angle of a standard calf raise, offering a different stretch and stimulus for well-rounded calf development.
Equipment
Bodyweight (or add load)
Difficulty
beginner
Sets & reps
3-4 sets · 15-20 reps
Muscles worked
Calves
A calf-raise variation performed bent over at the hips, which changes the angle of the ankle and can increase the calf stretch.
How to do it
- Bend forward at the hips, resting your upper body on a stable support like a bench or rack.
- Position the balls of your feet on a raised platform, heels hanging off the edge.
- Rise up onto your toes as high as possible, squeezing your calves.
- Pause briefly at the top.
- Lower your heels back down under control, feeling a full stretch at the bottom.
Coaching tips
- The bent-over position can increase the stretch on the calf compared to a standing raise for some lifters.
- Add weight (a partner, plate, or machine attachment) once bodyweight reps become easy.
- Move slowly through the full range of motion rather than bouncing at the bottom.
Common mistakes
- Bouncing at the bottom instead of controlling the stretch.
- Using a very short range of motion that doesn't challenge the calf.
Frequently asked questions
Why do some gyms have a dedicated donkey calf raise machine?
The bent-over position with the machine's pad across the lower back allows heavier, safer loading than a bodyweight version alone.
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