Calf Donkey Raise
Build stronger calves! The Calf Donkey Raise isolates and strengthens your calf muscles with a unique bent-over position.
The Calf Donkey Raise mainly works the calves / shins. You'll need: standing calf raise machine.
Required Equipment
Calf Donkey Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Calf Donkey Raise Variations and Alternatives
How to do the Calf Donkey Raise
Position yourself in front of a calf raise machine or a similar setup where you can lean forward, placing your hands on support (usually a bench or bars). You will use a block or elevated platform to allow a greater range of motion for the calves.
Position the balls of your feet on the edge of the step or block with your heels hanging off.
Bend at the hips and lean forward to grasp the support in front of you. Keep your back straight and parallel to the floor. If additional weight is used, it would typically be placed on your lower back/hips.
Press up onto the tips of your toes by contracting your calf muscles.
Hold the peak contraction for a moment before slowly lowering your heels back down below the level of the block to stretch the calf muscles.
Avoid bouncing at the bottom of the movement and use a controlled motion throughout.
Perform the desired number of reps and sets.
Note: It's important to keep the movement controlled to prevent injury and to maximize muscle engagement. If adding weight, ensure it's secured and appropriate for your strength level.
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Calf Donkey Raise FAQs
What muscles does the Calf Donkey Raise work?
The Calf Donkey Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Calf Donkey Raise?
Standing calf raise machine.
What workout day should the Calf Donkey Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Calf Donkey Raise variations and alternatives?
Similar exercises include the Barbell Floor Calf Raise, Barbell Seated Calf Raise, Barbell Standing Calf Raise and Barbell Standing Calf Leg Raise.
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