What Are Donkey Calf Raises?

Donkey calf raises are a variation of standing calf raises in which your upper body is bent over during the exercise. It’s typically performed using a dedicated donkey calf machine or a training partner sitting on your back to provide the resistance.

This is one of my favorite exercises, but in over twenty years of lifting, I’ve only been to one gym with a genuine donkey calf raise machine. And since I started lifting weights at home, I wanted a way to replicate the machine without needing a partner.

So, I devised a simple method for doing donkey calf raises in my home gym using stuff I already had.

Home Gym Donkey Calf Raises

To do donkey calf raises at home, you should use a foot platform to get a full range of motion. I recently built a DIY calf raise block that works perfectly for this exercise.

You’ll also need a stable object to lean on, like a weight bench. This part is essential to create the bent-over donkey stance.

Finally, you can test this exercise with your body weight to see how it feels. But you’ll probably need to add resistance using a dip belt (weight belt with a chain) and a weight plate or dumbbell.

Equipment

• Foot platform or calf raise block
• Dip belt and weights
• Bench or stable object to lean on

Exercise Steps

1. Set up the exercise by securing the weights to the dip belt using the chain.
2. Then, adjust the belt to sit snugly on your lower back with the weights between your legs.
3. Next, stand on the calf block with your feet shoulder-width apart and your toes pointing straight ahead or slightly out.
4. Lean forward on your arms so your back is about level with the floor. This is the starting position.
5. Start by pushing through the balls of your feet to raise your heels while keeping your legs relatively straight.
6. Lower your heels until you feel a deep stretch in your calves.
7. Repeat the movement for 10-20 reps.
8. When finished, carefully step off the platform and unhook the weights from the dip belt.

Form Tips

Here are some additional pointers to help you execute donkey calf raises with proper form.

• Instead of trying to stand on your tippy toes, think about pivoting around the joint between your toes and the arch of your foot.
• I like doing this exercise without shoes so my foot can flex in the right spot and make better contact with the platform.
• Do not lock out your knees. Keep them slightly bent.
• Focus on stretching and contracting your calves with a slow and controlled motion. Do not bounce up and down.

Muscles Worked

Donkey calf raises work the gastrocnemius and soleus muscles, which make up the back of the lower legs.

The soleus is the lower calf muscle that attaches to the Achilles tendon. While the gastrocnemius is the wider muscle of the upper calf.

The relatively straight leg position of the donkey calf raise works more of the gastrocnemius muscle, making this exercise ideal for maximizing size and calf muscle growth.

Benefits of Donkey Calf Raises

When doing barbell standing calf raises in my home gym, I noticed that much of my energy was spent balancing the weight on my shoulders.

By comparison, the quadruped stance of donkey calf raises is much more stable, so I can concentrate on working my calves. It’s also great for stronger calves, but it gets a little awkward with really heavy weights.

Additionally, bending over puts your hamstrings and calves in a pre-stretched position, which results in a deeper stretch at the bottom. Moreover, a recent study showed that working your calves in the stretched portion of the range of motion results in significantly bigger calves than working in the contracted position.

Pros

• More stable when using free weights
• Can use heavy weights
• Calves are pre-stretched
• Great for hypertrophy

Cons

• Dip belt is awkward with heavier weights

More Calf Training Ideas

How to Make a Calf Raise Block for Your DIY Home Gym

Seated Calf Raise With Machine + 3 Alternatives You Can Do At Home

How to Do Standing Barbell Calf Raises at Home