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Lower Legs · Body Weight

Donkey Calf Raise

intermediatestrength

Donkey Calf Raise is an intermediate isolation strength exercise that works the calves (lower legs), with the hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target
Calves
Body part
Lower Legs
Equipment
Body Weight
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 5.5 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

Secondary muscles

  • Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Donkey Calf Raise

  1. Stand on the edge of a step with your heels hanging off, placing your forefeet securely on the step.
  2. Lean forward and reach down to hold onto a bench in front of you for stability, keeping your back straight and hips aligned with your feet.
  3. Press down through your forefeet to elevate your heels as high as possible, fully contracting your calf muscles.
  4. Slowly lower your heels below the level of the step to maximize the stretch in your calves before the next lift.

Form tips

  • Ensure your grip on the bench is secure to maintain balance and focus the effort on your calves.
  • Keep your back flat and avoid rounding your shoulders to prevent unnecessary strain on your back.
  • Emphasize the upward and downward movements equally to enhance muscle growth and strength in your calves.
  • Maintain a slow, controlled pace to increase the intensity of the muscle contraction and effectiveness of the exercise.

Donkey Calf Raise alternatives

Kettlebell Calf Raise exercise demonstration

Kettlebell Calf Raise

Calves · intermediate
Smith Machine Calf Raise exercise demonstration

Smith Machine Calf Raise

Calves · beginner
Dumbbell Standing Calf Raise exercise demonstration

Dumbbell Standing Calf Raise

Calves · beginner
Landmine Calf Raise exercise demonstration

Landmine Calf Raise

Calves · intermediate

More calves exercises

Standing Calf Raise Resistance Band exercise demonstration

Standing Calf Raise Resistance Band

Calves · beginner
Dumbbell Seated Calf Raise exercise demonstration

Dumbbell Seated Calf Raise

Calves · beginner
Bodyweight Standing Calf Raise exercise demonstration

Bodyweight Standing Calf Raise

Calves · beginner
Kettlebell Seated Calf Raise exercise demonstration

Kettlebell Seated Calf Raise

Calves · beginner
Calf Raise Clap exercise demonstration

Calf Raise Clap

Calves · advanced
Calf Raise Leg Press Machine exercise demonstration

Calf Raise Leg Press Machine

Calves · beginner
Calf Raise on Hack Squat Machine (Variation 2) exercise demonstration

Calf Raise on Hack Squat Machine (Variation 2)

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Kettlebell Single Leg Calf Raise exercise demonstration

Kettlebell Single Leg Calf Raise

Calves · intermediate

Donkey Calf Raise FAQ

What muscles does Donkey Calf Raise work?

Donkey Calf Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The hamstrings work as secondary muscles.

What equipment do you need for Donkey Calf Raise?

None. Donkey Calf Raise is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Donkey Calf Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Donkey Calf Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.

How many calories does Donkey Calf Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Donkey Calf Raise?

Other exercises for the calves include Kettlebell Calf Raise, Smith Machine Calf Raise, Dumbbell Standing Calf Raise and Landmine Calf Raise.

For developers

Use Donkey Calf Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UXAISB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UXAISB",
  "name": "Donkey Calf Raise",
  "model": "male",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_UXAISB/mp4-720.mp4?…",
    "poster": "https://…/ex_UXAISB/poster.jpg?…"
  }
}