Donkey Calf Raise

Beginner

Calves

Body Weight

Use pure bodyweight leverage to build strength you can feel outside the gym: Donkey Calf Raise fits into any lower-body session.

How to do Donkey Calf Raise

Stand with your toes on an elevated surface, such as a step or block.
Place your hands on a stable support, such as a wall or railing, for balance.
Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
Repeat for the desired number of repetitions.

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Donkey Calf Raise Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.

Common Donkey Calf Raise Mistakes

Shortening the range as soon as the set gets hard

End the set on the last full-range rep instead of grinding out halves.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Donkey Calf Raise

Harder progression

Hack Calf Raise

Swap Donkey Calf Raise For

Band Single Leg Reverse Calf Raise

Cable Standing Calf Raise

Single Leg Calf Raise (on A Dumbbell)

Donkey Calf Raise — Frequently Asked Questions

How do you do the Donkey Calf Raise?

Stand with your toes on an elevated surface, such as a step or block. Place your hands on a stable support, such as a wall or railing, for balance. Raise your heels as high as possible, lifting your body weight onto the balls of your feet. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Donkey Calf Raise work?

The Donkey Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with your bodyweight only.

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

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Donkey Calf Raise good for beginners?

Yes. The Donkey Calf Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Donkey Calf Raise?

Try the Band Single Leg Reverse Calf Raise, Cable Standing Calf Raise or the Single Leg Calf Raise (on A Dumbbell). Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.