Primary
Calves
Secondary
Tibialis Anterior, Core, Lower Back
Equipment
Machine
Difficulty
Intermediate
Type
Push
See how Donkey Calf Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The donkey calf raise positions you bent at the hips with weight on your lower back, creating a stretched starting position that some lifters find more effective for calf development. This was a favorite exercise of Arnold Schwarzenegger, who famously had training partners sit on his back for resistance.
When to use it
Use as a primary calf exercise when you want maximum stretch. Great for breaking through calf growth plateaus.
Who it's for
Intermediate to advanced lifters. Requires good hip flexibility and core stability.
Position yourself on the machine or bent over a hip-height surface with the pad across your lower back. Keep your back flat and lower your heels below the platform for a full stretch. Push through the balls of your feet to rise as high as possible.
Want Ely to consider Donkey Calf Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Position yourself on the donkey calf raise machine with your lower back under the pad.
Place the balls of your feet on the platform with heels hanging off.
Bend at the hips so your torso is roughly parallel to the floor.
Allow your heels to drop below the platform for a full stretch.
Push through the balls of your feet to raise your heels as high as possible.
Squeeze your calves at the top and hold briefly.
Lower with control back to the starting position.
The bent-over position allows for a great stretch in the calves.
This exercise was a favorite of Arnold Schwarzenegger.
Keep your back flat throughout the movement.
Focus on feeling the stretch at the bottom and squeeze at the top.
Program donkey calf raises when you want a different stretch angle than standing variations, when breaking through calf plateaus, or for variety. The bent-over position may provide better gastrocnemius stretch for some lifters.
Rounding the lower back during the exercise.
Changing your back position during the Donkey Calf Raise can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not achieving full range of motion.
Cutting the range of motion short on the Donkey Calf Raise can reduce the training stimulus for your Calves (gastrocnemius). Use the largest comfortable range you can control without changing the intended setup.
Bouncing at the bottom of the movement.
Bouncing or using momentum during the Donkey Calf Raise makes the movement harder to control and can shift work away from your Calves (gastrocnemius). Use a load you can move smoothly through the intended range.
Rushing through reps without proper muscle engagement.
Rushing through the Donkey Calf Raise makes it easier to lose position and harder to keep tension on your Calves (gastrocnemius). Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate to advanced lifters. Requires good hip flexibility and core stability.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 15-20 reps for growth. Rest 60-90 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Donkey Calf Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Donkey Calf Raise
The Donkey Calf Raise primarily targets the Calves (gastrocnemius), Calves (soleus), making it an effective exercise for calves development. Secondary muscles worked during the Donkey Calf Raise include Tibialis Anterior, Lower Back, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Stabilizers.
Our library labels Donkey Calf Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Donkey Calf Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Donkey Calf Raise is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Donkey Calf Raise include: Standing Calf Raise (Machine), Smith Machine Calf Raise, Barbell Calf Raise. These exercises target similar muscle groups as the Donkey Calf Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.