Weighted Donkey Calf Raise
Description
The weighted donkey calf raise is a loaded calf exercise where you hinge forward at the hips with hands supported on a sturdy surface and a weight on your hips, then perform calf raises. The bent-over position deeply stretches the calves and the hip-loaded weight adds heavy resistance. It is one of the most effective calf builders.
Muscle Group
Equipment Required
Weighted Donkey Calf Raise Instructions
- Stand with the balls of your feet on a calf raise block (or step) facing a sturdy surface.
- Hinge forward at the hips, placing your forearms on the surface for support. Your back should be roughly parallel to the floor.
- Have a partner sit on your lower back or position a weight belt with a weight loaded on your hips.
- Brace your core. Stand firmly on the balls of your feet.
- Slowly rise up onto your toes by extending at the ankles.
- Squeeze your calves hard at the top.
- Lower under control, allowing your heels to drop below the block level for a deep stretch.
- Repeat for 15 to 25 reps per set.
Weighted Donkey Calf Raise Form & Visual
Weighted Donkey Calf Raise Benefits
- Heavy load directly on the calves
- Bent-over position deeply stretches the calves
- One of the most effective calf builders
- Develops calf size and ankle strength
- Used by classic bodybuilders for elite calf development
- Builds toward unsupported standing variations
Weighted Donkey Calf Raise Muscles Worked
- Gastrocnemius (heavy involvement)
- Soleus
- Achilles tendon
- Tibialis posterior
Weighted Donkey Calf Raise Variations & Alternatives
- Bodyweight Donkey Calf Raise
- Dumbbell Standing Calf Raise
- Barbell Standing Calf Raise
- Smith Seated Calf Raise
- Donkey Calf Raise Machine
