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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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