Donkey calf raise

Bent forward at the hips with the hands on a support and the load across the hips (a donkey machine's pad), the calves raise the body: a loaded standing raise with the gastrocnemius stretched.

Calf raise family

Donkey calf raise

Harder option

Bent forward at the hips with the hands on a support and the load across the hips (a donkey machine's pad), the calves raise the body: a loaded standing raise with the gastrocnemius stretched.

DemandMedium

Equipment requiredOther / check instructions

Muscle focusCalves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand on a step with the balls of the feet, bend forward at the hips and rest the forearms or hands on a support, the pad across the hips.
Let the heels lower below the step.
Rise onto the balls of the feet as high as you can, then lower slowly.

Form cues

Keep the back flat and the knees nearly straight.
Take the full range each time.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Silbernagel 2020 · Conservative management of Achilles tendinopathy (two legs, then one, then a step, then added load in a leg press or Smith machine; J Athl Train) ↗
Tyneside MSK Service (NHS) · Achilles tendinopathy (hand weights or a rucksack once single-leg raises on a step are easy) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

Other / check instructions

Level

Intermediate. See the easier and harder options above.

Similar moves

Single-leg calf raise from a step demonstrated on the 3D figure

3D demoSingle-leg calf raise from a stepIntermediate · A step + A wall

Standing calf raise with a band demonstrated on the 3D figure

3D demoStanding calf raise with a bandBeginner · A band

Rocking standing calf raise demonstrated on the 3D figure

3D demoRocking standing calf raiseIntermediate · A barbell

Smith machine calf raise demonstrated on the 3D figure

3D demoSmith machine calf raiseIntermediate · Strength machine + Weight plates

Standing barbell calf raise demonstrated on the 3D figure

3D demoStanding barbell calf raiseIntermediate · A barbell

Standing calf raise (machine) demonstrated on the 3D figure

3D demoStanding calf raise (machine)Intermediate · Strength machine

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Questions people ask

What muscles does the Donkey calf raise work?

Mainly the calves.

What equipment do I need for the Donkey calf raise?

Other / check instructions.

Is the Donkey calf raise good for beginners?

It is graded intermediate. If it is too hard right now, start with the Slow calf raise.

What is an easier alternative to the Donkey calf raise?

Try the Slow calf raise. Both are written steps in the same progression.

How do I make the Donkey calf raise harder?

Progress to the Single-leg pogo hops, or add load, range or slower lowering once your form is solid.