Donkey Calf Raise: How To, Form & Muscles Worked

Name: Donkey Calf Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Lean forward with your upper body supported and raise your heels off a small platform to work the calf muscles (gastrocnemius and soleus). The movement is a vertical ankle extension performed from a forward-leaning position.

Lean forward with your upper body supported and raise your heels off a small platform to work the calf muscles (gastrocnemius and soleus). The movement is a vertical ankle extension performed from a forward-leaning position.

How to do the Donkey Calf Raise#

Place the balls of your feet on an elevated surface with your heels free to drop and support your upper body by holding a bench or stable surface.
Maintain a hinged hip position and a neutral spine with a slight bend in the knees.
Push through the balls of your feet to lift your heels as high as possible, contracting the calves at the top.
Lower your heels slowly until you feel a stretch in the calves, then repeat with controlled reps.

Muscles worked#

Primary: Calves (Gastrocnemius & Soleus)

Common mistakes#

Bouncing at the top instead of using a controlled contraction.
Not lowering the heels fully and using a shortened range of motion.
Locking or hyperextending the knees during the movement.

Frequently asked questions#

What muscles does the Donkey Calf Raise work?

The Donkey Calf Raise primarily works the calves. To feel it there, control the lowering phase and stop each set 1–3 reps short of failure rather than chasing the heaviest weight you can move.

What equipment do I need for the Donkey Calf Raise?

None. The Donkey Calf Raise is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Donkey Calf Raise suitable for beginners?

Yes. The Donkey Calf Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Donkey Calf Raise?

Aerobics, Machine Calf Extension, Calf Press all train the same primary muscles as the Donkey Calf Raise. Pick whichever one matches the equipment in front of you.

How to do the Donkey Calf Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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