Donkey Calf Raise

A calf isolation exercise performed with a partner or between two benches, applying load directly to the calves through bodyweight or added weight.

Instructions

1. Stand facing a sturdy object or wall, with your forearms resting on a bench or your hands on a railing.
2. Have a partner sit on your lower back or hips, or place weight across your hips using a weighted belt.
3. Stand up straight with your feet hip-width apart and the balls of your feet on the ground.
4. Raise your heels off the ground by contracting your calves, pushing through the balls of your feet.
5. Rise as high as possible on your toes while maintaining balance and control.
6. Hold the top position for a brief moment, squeezing your calves.
7. Lower your heels back to the ground in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• This is a historically popular exercise that challenges the calves with loaded training.
• If training without a partner, you can perform this exercise using a lever calf raise machine or by standing on the edge of a step with weight added.
• Keep your torso upright and avoid excessive forward lean, which reduces calf involvement.
• Move through a full range of motion from a full stretch (heels down) to a full contraction (rising onto toes).
• The calf muscles respond well to high reps, so aim for 15-20 repetitions per set.
• Include a brief pause at the top of each rep to maximize calf engagement.