How to do the Donkey Calf Raise
- Stand on a slightly raised platform, letting your heels hang down.
- Bend forward and place your hands on a stable surface for balance.
- Lower your heels as far as you comfortably can, feeling a stretch.
- Push up through your toes, raising your heels as high as possible.
Full technique — 7 steps
- Stand on a calf block or platform with the balls of your feet supported and heels hanging free.
- Hinge forward and place your hands on a bench, pad, or other stable support in front of you.
- Keep your hips bent, legs nearly straight, and let your heels drop below the platform.
- Drive through the balls of your feet and raise your heels as high as possible.
- Reach a full heel rise without bouncing or shifting your hips upward.
- Lower under control until you feel a full calf stretch at the bottom.
- Begin the next rep from the stretched position with the hips still fixed.
Common mistakes
- Bouncing out of the bottom
- Bending knees too much
- Shortening the top range
- Letting hips drift upward
- Rolling onto outer foot
Form cues
- Use a calf block
- Keep hips hinged
- Legs nearly straight
- Rise onto big toe
- Start from full stretch
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
- Seated Calf Raise Easier
- Leg Press Calf Raise Easier
Barbell
- Landmine Calf Raise Easier
- Seated Barbell Calf Raise Easier
Dumbbells
Kettlebell
- Kettlebell Calf Raise Easier
- Kettlebell Seated Calf Raise Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Wall Supported Calf Raise
- Easier Standing Calf Raise
- This exercise Donkey Calf Raise
Too hard for now? Start with the Standing Calf Raise.
Quick answers
What muscles does the Donkey Calf Raise work?
Primary: Calves 10/10.
When should I do the Donkey Calf Raise in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Donkey Calf Raise?
Muscle growth: 3–5 sets of 8–15 reps, rest 1 min 15 s, 2 reps in reserve. Endurance: 2–4 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Donkey Calf Raise?
Machine: Seated Calf Raise, Leg Press Calf Raise. Barbell: Landmine Calf Raise, Seated Barbell Calf Raise. Dumbbells: Single Leg Dumbbell Seated Calf Raise, Dumbbell Single Leg Calf Raise. Kettlebell: Kettlebell Calf Raise, Kettlebell Seated Calf Raise.
What is an easier version of the Donkey Calf Raise?
Standing Calf Raise (Beginner), Wall Supported Calf Raise (15% of bodyweight).
