Donkey Calf Raise
Description
The donkey calf raise is a calf exercise performed bent forward at the hips with someone sitting on your lower back, or with a donkey calf raise machine or belt. The hip-flexed position puts the gastrocnemius under a deeper stretch than standing calf raises, creating a stronger growth stimulus. It was a favorite of Arnold Schwarzenegger.
Muscle Group
Equipment Required
Donkey Calf Raise Instructions
- Bend forward at the hips and brace your forearms on a bench or raised surface. Your torso should be roughly parallel to the floor.
- Place the balls of your feet on the edge of a step, block, or weight plate. Let your heels hang below the step for a full stretch.
- Have a training partner sit on your lower back (across your hips, not your spine), or use a donkey calf raise machine or weighted belt.
- Let your heels drop as low as possible to feel a deep stretch in your calves.
- Push through the balls of your feet to rise up onto your toes as high as possible.
- Squeeze your calves hard at the top for one to two seconds.
- Lower under control over two to three seconds back to the deep stretch at the bottom.
- Repeat for 12 to 20+ reps per set. The calves respond well to higher rep ranges.
Donkey Calf Raise Form & Visual
Donkey Calf Raise Benefits
- Hip-flexed position stretches the gastrocnemius more than standing raises
- Deeper stretch may drive greater muscle growth
- One of Arnold Schwarzenegger’s favorite calf exercises
- Builds the gastrocnemius heavily through full range
- Easily scalable by adjusting partner weight or using a machine
- Works with minimal equipment
Donkey Calf Raise Muscles Worked
- Gastrocnemius (medial and lateral heads)
- Soleus (secondary)
- Tibialis posterior (stabilizer)
Donkey Calf Raise Variations & Alternatives
- Standing Calf Raise
- Lever Donkey Calf Raise (machine)
- Weighted Donkey Calf Raise
- Dumbbell Seated Calf Raise (soleus)
- Smith Machine Donkey Calf Raise
- Pause Donkey Calf Raise (2-sec at top)
- Tempo Donkey Calf Raise (4-sec descent)
