Weighted Donkey Calf Raise

Weighted Donkey Calf Raise


This exercise involves standing on a raised platform with a weight attached to a belt around the waist, then lifting the heels up and down to work the calf muscles. It is a great way to build strength and definition in the lower legs.

Muscle Group

Equipment Required

Weighted Donkey Calf Raise Instructions

  1. Place a weight plate on a weightlifting belt and secure it around your waist.
  2. Stand facing a sturdy object, such as a squat rack or wall, with your feet shoulder-width apart.
  3. Place the balls of your feet on a raised surface, such as a step or block, with your heels hanging off the edge.
  4. Keeping your legs straight, lift your heels as high as possible while contracting your calf muscles.
  5. Lower your heels back down to the starting position, feeling a stretch in your calves.
  6. Repeat for the desired number of repetitions.
  7. After completing the set, switch the weight plate to the other side of your waist and repeat the exercise.

Weighted Donkey Calf Raise Form & Visual

Weighted Donkey Calf Raise

Weighted Donkey Calf Raise Benefits

  • Targets the calf muscles specifically, helping to build strength and size in this area
  • Can be done with weights to increase resistance and challenge the muscles even more
  • Helps to improve ankle stability and balance
  • Can be done at home or in the gym with minimal equipment
  • Can be modified for different fitness levels by adjusting the weight or number of reps

Weighted Donkey Calf Raise Muscles Worked

  • Gastrocnemius
  • Soleus

Weighted Donkey Calf Raise Variations & Alternatives

  • Unweighted Donkey Calf Raise
  • Standing Calf Raise
  • Seated Calf Raise
  • Single Leg Calf Raise
  • Smith Machine Calf Raise
  • Barbell Calf Raise
  • Dumbbell Calf Raise
  • Leg Press Calf Raise