Exercise

Donkey Calf Raises: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Donkey Calf Raises work?

The Donkey Calf Raises primarily targets the calves, with no listed secondary muscles in the dataset. It's classified as a intermediate-level strength movement using other.

What are the most common Donkey Calf Raises mistakes?

• Using momentum from the hips or lower back instead of isolating the target muscle.
• Selecting a weight too heavy to control through the full range of motion.
• Rushing the tempo instead of pausing briefly at the point of peak contraction.
• Letting the working joint hyperextend or lock out aggressively at the top of the rep.

How should I program the Donkey Calf Raises — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Donkey Calf Raises variations and alternatives?

• Calf Press On The Leg Press Machine — machine, beginner level, calves
• Rocking Standing Calf Raise — barbell, beginner level, calves
• Seated Calf Raise — machine, beginner level, calves
• Smith Machine Calf Raise — machine, beginner level, calves

Donkey Calf Raises at a glance

Attribute	Value
Level	Intermediate
Equipment	Other
Category	Strength
Primary muscles	Calves
Secondary muscles	—

How to do the Donkey Calf Raises, step by step:

1. Step 1. For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
2. Step 2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
3. Step 3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Step 4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
5. Step 5. Repeat for the recommended amount of repetitions.