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All calves exercisesCalves · Gym

Donkey Calf Raise

Torso bent forward while raising the heels. Deep stretch in the calves.

BeginnerDonkey calf machine4 × 12–15
Donkey Calf Raise demonstration thumbnail — How To Do A Donkey Calf Raise | Exercise Demonstration Video and Guide
GastrocnemiusDonkey calf machine

Donkey Calf Raise

Demo · Live Lean TV Daily Exercises

Verified Donkey Calf Raise demonstration by Live Lean TV Daily Exercises. Click to play.

How to do the Donkey Calf Raise

  1. 1Hips bent ~90°
  2. 2Full stretch at bottom
  3. 3Pause at top

Benefits of the Donkey Calf Raise

  • Builds strength and size in the gastrocnemius through a full, controlled range of motion
  • A fixed, stable path so you can safely push close to technical failure
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services