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The exercises known as Donkey Calf Raises are among the simplest and most effective methods for training the lower legs. This particular exercise is often referred to as inclined calf raises, calf raises, or Donkey Calf Raises. Typically, this exercise is performed bilaterally either on a machine or using one's own body weight.

It's important to note that Donkey Calf Raises should not be confused with Donkey Kicks, as the latter target the gluteal muscles.

Muscles stressed during the Donkey Calf Raise

The muscles engaged during Donkey Calf Raises allow athletes to perform isolated training for the muscles at the back of the lower legs. The focus is particularly on the lateral head of the twin gastrocnemius muscle (musculus gastrocnemius caput laterale) and the medial head of the twin gastrocnemius muscle (musculus gastrocnemius caput mediale). Additionally, the soleus muscle (musculus soleus) is activated as supporting musculature during Donkey Calf Raises.

Donkey calf raises with partner

The execution of Calf Raises in Donkey Style with a training partner is particularly suitable for sports enthusiasts looking for a calf exercise for home workouts. This variation of Donkey Calf Raises requires no equipment, although the execution is somewhat unconventional.

Body Positioning

For Calf Raises in Donkey Style with a partner, you need a training partner and a sturdy surface, such as a weight bench or chair, for support. Stand about a step away from the weight bench. Your legs are hip-width apart and almost fully extended. In the starting position, your feet touch the ground completely. Lean your upper body straight forward and support yourself with almost straight arms on the weight bench. Keep your gaze downward, and a slight arch in the lower back protects your spine. Your training partner now sits on your lower back or coccyx to provide resistance. It is crucial, however, to keep your back straight and avoid excessive arching.

Movement Execution

The movement in Calf Raises in Donkey Style comes exclusively from the legs. Begin this variation by lifting your heels off the ground and pressing your calves upward. Exhale during the upward movement and extend it as far as possible. However, ensure that your back remains straight. Then lower your heels back down until they almost touch the ground. As you descend, take a deep breath and prepare for the next repetition.

Single-legged donkey calf raises

An alternative variation of Donkey Calf Raises for home workouts is the single-leg execution.

Body Positioning

For the single-leg variation of Calf Raises in Donkey Style, you need support. Besides the weight bench in the gym, items such as a table, chair, or other everyday objects at home are suitable. Stand about a step in front of the support. The foot of the leg you're training is fully on the ground. The leg is almost extended, with a slight bend to protect the knee joint. Bend the other leg backward and lift it into the air. Support yourself with your arms directly under your shoulders on the support. Keep your back straight and hovering parallel to the ground. A slight arch can additionally protect your spine.

Movement Execution

To start the single-leg Calf Raises in Donkey Style, press your calf upward over the heel. Execute the movement as far as possible without altering the fundamental upper body posture. Instead, ensure that your upper body remains entirely straight. Then lower the calf with the heel back down until it almost touches the ground. Shortly before lowering the heel again, start the next repetition.

Donkey Calf Raises on the machine

Unfortunately, the machine for Calf Raises in the Donkey style is rarely found in German gyms. However, if you are one of the fortunate athletes who have access to this machine in the gym, you can perform the bent-over Calf Raises.

Body Position

When doing Calf Raises in the Donkey style on the respective machine, start by placing your toes on the footplate of the machine. The coccyx or the lower back is against the designated backrest. This region of your body should be pressed against the cushion throughout the exercise. Ensure that your legs are almost fully extended but with a slight bend in the knee joints. Place your forearms on the pad in front of you, gripping the handles with your hands. This increases stability in your upper body, which you keep parallel to the ground. Your gaze is directed downward towards the floor, as your head naturally extends the spine. You can form a slight hollow back in the lower back to effectively protect the spine.

Execution of the Movement

Now you initiate the Calf Raises in the Donkey style on the machine by pressing your hips up over the heels. Execute this movement as far as possible while exhaling simultaneously. After holding the position for a few seconds, lower your heels back down, allowing them to sink below the initial level to achieve maximum training effect. The balls of your feet remain on the footplate throughout. The movement is exclusively happening in your calves or the heels.

Common Donkey Raise Mistakes

There are some typical errors that occur during Donkey Calf Raises. The helpful tips in the following section can help you enhance the effectiveness of your training.

✅ Legs fully extended: The legs should never be fully extended during Donkey Calf Raises. Instead, maintain a continuous slight bend to protect the knee joints.

✅ Limited range of motion: Many athletes restrict their range of motion due to fear of errors. However, it is advisable to fully utilize the range of motion in Donkey Calf Raises, even lowering the heels below the initial level.

Alternatives and similar exercises to Donkey Calf Raises

While there are different versions of Donkey Calf Raises, some athletes are interested in incorporating additional exercises for their calves into their training plans. In the following section, various alternatives for effective lower leg training are presented.

Standing calf raises

Standing calf raises are often practiced. The most common variations include traditional standing calf raises and calf raises on the Hackenschmidt machine.

Seated calf raises

For those who can better concentrate on calf training during seated exercises, seated calf raises are a suitable option. Another popular variation in a seated position is calf raises on the calf machine.

Calf raises on the calf press

There are numerous devices for calf raises on the calf press machine that can be repurposed for lower leg training. Athletes can perform calf raises in different ways based on availability and preference. Options include calf raises on the horizontal leg press, calf raises on the 45-degree leg press, and calf raises on the Hackenschmidt machine.