The donkey calf raise is a calf exercise performed with the torso bent forward at approximately 90 degrees and the hips flexed, with additional weight loaded at the hips or lower back. The name comes from the visual resemblance to the position of a donkey, and the exercise was popularised by Arnold Schwarzenegger who attributed much of his calf development to it.
The donkey calf raise is not merely a nostalgic curiosity. There is a specific anatomical reason why the bent-hip position produces a different and potentially superior gastrocnemius stimulus compared to the standing calf raise, and this mechanism makes the donkey calf raise worth understanding and including in a complete calf development programme.
Why the Bent-Hip Position Changes the Calf Raise Stimulus
As covered in the gastrocnemius and soleus stretches and machine standing calf raise articles on this site, the gastrocnemius is a biarticular muscle that crosses both the knee and the ankle. Its length is affected by the position of both joints.
In the standing calf raise, the hip is in a neutral position (neither flexed nor extended). The gastrocnemius is at a moderate length.
In the donkey calf raise, the hip is flexed to approximately 90 degrees. Because the gastrocnemius originates from the posterior femoral condyles (the back of the knee joint area), hip flexion pulls the proximal origin of the gastrocnemius upward and backward, creating additional tension on the muscle before the ankle movement even begins.
The effective stretch principle:
Research on muscle hypertrophy increasingly shows that training muscles at longer lengths (in a more stretched position) produces superior hypertrophic adaptations compared to training at shorter lengths. The donkey calf raise, by stretching the gastrocnemius at the hip end through the forward-bent position, provides the greatest effective gastrocnemius length during the calf raise movement.
This means the gastrocnemius is under greater tension at the bottom of the donkey calf raise than it is at the bottom of the standing calf raise, even with identical ankle positions. This greater tension at long muscle lengths may produce greater mechanical stress and therefore greater hypertrophic stimulus for the gastrocnemius.
The research context:
Studies comparing gastrocnemius EMG activation between the donkey calf raise and the standing calf raise have found greater gastrocnemius activation during the donkey version in some (though not all) research. The evidence is not definitive, but the theoretical mechanism is well-grounded in muscle physiology, and the donkey calf raise has an extensive history of use in bodybuilding for specifically this purpose.
Muscles Targeted
Gastrocnemius (primary and specifically developed):
Both the medial and lateral heads of the gastrocnemius are the primary targets. The hip-flexed position specifically increases the effective stretch on the gastrocnemius compared to the standing version.
Soleus (secondary):
The soleus contributes to plantarflexion in all positions. As with the standing calf raise, the soleus plays a secondary role in the donkey calf raise because the gastrocnemius is the dominant force producer with the knee extended.
Erector spinae and core (isometric):
The torso must be held in the forward-flexed position throughout the exercise. The erector spinae and core muscles work isometrically to maintain this position, particularly when significant weight is loaded at the hips.
Equipment Options
Option 1: Donkey Calf Raise Machine
Dedicated donkey calf raise machines are found in some gyms, particularly older or more extensively equipped facilities and specialist bodybuilding gyms. The machine has:
- A platform for the forefeet (with heels hanging off)
- A padded hip contact area where the weight is applied
- A weight stack or plate-loaded system
The machine provides the most comfortable and most stable donkey calf raise experience, with precise loading and a consistent hip-flexed position.
Option 2: Partner-Weighted (Classic Version)
The original and most widely recognised version, where a partner sits across the hips while the exercising person is bent over a bench.
Setup:
- A sturdy bench or box set to approximately hip height
- A partner of appropriate weight
- A step or calf block for the forefoot
Option 3: Belt and Plates (Home/Gym Without Machine)
A dipping belt loaded with weight plates, worn around the hips while bent over a bench. This replicates the machine loading without a partner.
Option 4: Resistance Band Variation
A resistance band anchored above and looped around the hips while bent over. Lower loading than plates but useful for home training.
Step-by-Step Technique: Machine Version
Setup
- Load the machine to the appropriate weight
- Step onto the footplate with the forefeet on the edge and heels hanging off
- Position the hip pads against the upper gluteal region (not the lower back)
- Bend forward from the hips until the torso is horizontal or near-horizontal
- Place the hands on the designated hand grips or the front pad for support
- The knees should be straight throughout
The Movement
Starting position:
- From the bent-over position, allow the heels to lower to maximum dorsiflexion
- This is the fully stretched starting position
- Hold for 1 second to eliminate any elastic rebound
Concentric phase:
- Press through the balls of both feet to rise onto the toes
- Rise as high as possible to achieve maximum plantarflexion
- Hold at the top for 1 to 2 seconds with a deliberate calf squeeze
Eccentric phase:
- Lower the heels slowly over 3 to 4 seconds
- Return to the fully stretched starting position
- Pause for 1 second at the bottom
- Repeat
Key cue: The torso must remain approximately horizontal throughout. Rising out of the bent-over position during the concentric phase reduces the hip flexion and defeats the purpose of the exercise.
Step-by-Step Technique: Partner Version
Setup
- Find a sturdy bench or padded surface at approximately hip height
- Set up a calf block or step in front of the bench for the forefoot
- Stand facing the bench and bend forward at the hips until the torso rests on the bench
- Place the forefeet on the calf block with heels hanging off
- The partner carefully sits across the lower back and upper gluteal region (not on the lumbar spine)
- The partner sits upright and balanced to provide stable, consistent loading
Communication and Safety
Before beginning:
- Agree on a signal for the partner to dismount
- The partner must sit still and balanced: any movement during the set destabilises the exercise
- The partner’s weight should be appropriate for the exerciser’s calf strength (start with a lighter partner or have the partner support some of their own weight through their feet initially)
The Movement
Identical to the machine version:
- Begin from the fully dorsiflexed (heels down) starting position
- Rise onto the toes with a controlled 2-second concentric
- Hold at the top for 1 to 2 seconds
- Lower slowly over 3 to 4 seconds
- Pause at the bottom for 1 second
- Complete the prescribed reps
- Signal the partner to dismount before releasing the position
Partner positioning note: The partner sits across the gluteal region (the top of the buttocks and lower back/hip junction). Sitting directly on the lumbar spine can cause discomfort and potential injury. The partner should position their weight over the bony pelvis structure rather than the soft tissues of the lower back.
Step-by-Step Technique: Belt and Plates Version
- Load a dipping belt with appropriate plates
- Put the belt on with the weight hanging in front of the hips
- Bend forward over a bench until the torso is horizontal
- The hanging plates rest against the front of the bent hips
- Place the forefeet on the step or bench edge
- Perform as described in the machine version
Advantage of this version: The load can be precisely controlled with plate increments, and no partner is needed. This is the most practical version for solo training in a gym without a dedicated donkey calf raise machine.
Common Errors and Fixes
Error 1: Insufficient Hip Flexion (Not Bent Enough)
What it looks like: The torso is at 45 degrees rather than horizontal. The hip is not fully flexed, which reduces the gastrocnemius stretch at the hip end.
Why this matters: If the hip is not sufficiently flexed, the donkey calf raise provides no meaningful advantage over the standing version. The exercise’s defining feature is the horizontal torso position.
Fix: Bend forward until the torso is horizontal or as close to horizontal as the setup allows. Use a bench at the correct height to rest the torso comfortably in the horizontal position.
Error 2: Rising Out of Position During the Concentric
What it looks like: As the heels rise, the hips also extend, bringing the torso upward from the horizontal position.
Fix: Keep the torso fixed against the bench or hand grips throughout. Only the ankles should move.
Error 3: Short Range of Motion
What it looks like: Heels do not lower below the step and do not rise to full plantarflexion. The same error as described in the machine standing calf raise article on this site.
Fix: Full range is mandatory for the exercise to provide its intended stimulus. Reduce the load until full range is achievable.
Error 4: Partner Sitting on the Lumbar Spine
What it looks like: In the partner version, the partner sits too far back, placing their weight on the lumbar vertebrae rather than the pelvis.
Fix: The partner should sit further forward, with their weight over the upper gluteal and lower iliac crest region. Communication between partners before the set begins prevents this error.
Error 5: Bouncing at the Bottom
As described in the machine standing calf raise article on this site, using the elastic rebound at the bottom of the movement reduces the muscular work. The 1-second pause at the bottom eliminates this error.
Progressions
Level 1: Partner version with a lighter partner (or partner supporting some weight through their feet): 3 x 15
Level 2: Partner version with full partner weight: 3 x 12
Level 3: Belt and plates version (moderate load): 3 x 12
Level 4: Belt and plates version (heavier load) or machine version: 3 x 10
Level 5: Single-leg donkey calf raise (with machine or belt): 3 x 8 per side
Level 6: Single-leg with slow eccentric (5 seconds): 3 x 6 per side
Programming the Donkey Calf Raise
As the primary gastrocnemius exercise:
For bodybuilders and athletes specifically targeting gastrocnemius development, the donkey calf raise can serve as the primary or sole calf exercise.
4 to 5 sets of 10 to 15 reps, 3 times per week.
As a complement to the machine standing calf raise:
The most complete gastrocnemius development programme uses both the standing and donkey versions, as the hip position change provides a different length-tension stimulus:
Session A:
- Machine standing calf raise: 4 x 12 (neutral hip position)
Session B:
- Donkey calf raise: 4 x 12 (hip-flexed position)
Alternating between sessions A and B across the training week provides varied stimulus across the week.
As part of a complete calf programme:
For comprehensive calf development targeting both the gastrocnemius and the soleus:
- Donkey calf raise: 3 to 4 x 12 (gastrocnemius, hip-flexed)
- Seated calf raise: 3 x 15 (soleus, knee-flexed)
- Straight leg calf raise on step: 3 x 15 (gastrocnemius, neutral hip)
Loading guidelines:
Because precise loading depends on partner weight or plate selection, the appropriate load is whatever allows full-range reps with a 3 to 4 second eccentric at the prescribed rep range. Add a plate increment (or request a slightly heavier partner) when 3 sets of 15 full-range reps can be completed with control.
Frequency:
As covered in the machine standing calf raise article on this site, the calf can tolerate 3 to 4 training sessions per week due to its high proportion of fatigue-resistant slow-twitch fibres. Alternate the donkey version with standing and seated versions across the training week.
Frequently Asked Questions
Is the donkey calf raise actually better than the standing calf raise?
The evidence is not conclusive but the theoretical mechanism is strong. The hip-flexed position places the gastrocnemius under greater effective stretch before the calf raise begins, which should produce a greater hypertrophic stimulus at long muscle lengths. For athletes specifically seeking maximum gastrocnemius development, the donkey calf raise is worth including alongside the standing version rather than choosing between them. For most general training purposes, the standing calf raise with full range is sufficient.
Can I do the donkey calf raise at home without a partner or machine?
Yes, using the belt and plates version described above. A dipping belt is an inexpensive piece of equipment widely available online. Alternatively, a loaded backpack worn in front of the hips (the load placed in the front of the pack rather than the back) can replicate the hip loading of the donkey raise for home training without equipment. The specific loading is lower than a belt and plates but provides the essential hip-flexed position.
How much should a partner weigh for the partner donkey calf raise?
The appropriate partner weight depends on the exerciser’s calf strength and the current training load. Beginners should start with a lighter partner (50 to 60 kilograms) or have the partner support some of their weight through their feet. Advanced athletes may use partners of 80 kilograms or more. The test is whether full-range reps can be performed with a 3 to 4 second eccentric. If the heels cannot lower to full dorsiflexion or rise to full plantarflexion, the partner is too heavy.
Why is the donkey calf raise not more commonly seen in gyms?
The practical barriers are significant: it requires a specialised machine (found in fewer gyms), a willing and appropriate-weight partner (logistically challenging), or a dipping belt setup (less intuitive than a machine). The exercise fell out of mainstream gym culture as fitness equipment became more standardised and the bodybuilding knowledge base that popularised it became less central to general fitness culture. Its theoretical advantages are receiving renewed attention from researchers and coaches who focus on muscle length-specific training.