Donkey Calf Raise
The Donkey Calf Raise primarily works the Gastrocnemius (Lateral), Gastrocnemius (Medial), with secondary activation of the Soleus and stabilizer support from the Erector Spinae, Rectus Abdominis. It is a barbell isolation exercise at intermediate difficulty.
The Donkey Calf Raise is an intermediate isolation exercise performed with barbell, following a extension movement pattern. It primarily targets the Gastrocnemius (Lateral), Gastrocnemius (Medial), with secondary engagement of the Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
Calf raise in bent-over position with partner providing resistance.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gastrocnemius (Lateral), Gastrocnemius (Medial) |
| Secondary | Soleus |
Muscles Worked
The Gastrocnemius (Lateral), and Gastrocnemius (Medial) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Soleus assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gastrocnemius (Lateral) (calves)
- Primary Muscle Gastrocnemius (Medial) (calves)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Extend through full range of motion against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Gastrocnemius (Medial), Gastrocnemius (Lateral).
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gastrocnemius (Lateral), Gastrocnemius (Medial)) and can be substituted based on your equipment or variation preferences.
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