How to do the Donkey Calf Raise
Donkey Calf Raise is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Donkey Calf Raise demonstration · © GymiaFit
Donkey Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Donkey Calf Raise step by step
- 1Stand with your toes on an elevated surface, such as a step or block.
- 2Place your hands on a stable support, such as a wall or railing, for balance.
- 3Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- 4Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Donkey Calf Raise — questions
What muscles does the Donkey Calf Raise work?
The Donkey Calf Raise primarily targets the Calves. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Donkey Calf Raise?
None — the Donkey Calf Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the Donkey Calf Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Donkey Calf Raise?
Ankle Circles, Bodyweight Standing Calf Raise, Calf Push Stretch With Hands Against Wall train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Donkey Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.