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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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).
Alternative Exercises
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