Weighted Donkey Calf Raise

Muscles worked

Setup

1. Place a step or calf block approximately 2-3 feet away from a flat bench.
2. Stand with the balls of your feet on the edge of the step and hinge forward at the hips.
3. Rest your forearms on the bench for stability, keeping your back flat and parallel to the floor.
4. Have a partner securely place a weight plate on your lower back/sacrum area, ensuring it is centered and stable.

How to do it

1. Lower your heels slowly toward the floor until you feel a deep, comfortable stretch in your calves while inhaling.
2. Drive through the balls of your feet to raise your heels as high as possible, exhaling as you reach peak contraction.
3. Hold the top position for one second, squeezing the calf muscles intensely.
4. Lower the weight back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your knees slightly unlocked but fixed in position to isolate the calves.
• Maintain a neutral spine and braced core to support the weight on your back.
• Ensure the movement is vertical; avoid rocking your hips forward or backward.
• Use the full range of motion, emphasizing the stretch at the bottom and the squeeze at the top.

Pro tips

• Focus your pressure on the big toe during the ascent to maximize activation of the medial gastrocnemius head.
• Pause for 2 seconds at the bottom of the movement to dissipate the stretch reflex, forcing the muscles to do all the work.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to double the relative load and address muscle imbalances.
• Implement a '1-and-a-half' rep style: go all the way up, halfway down, back to the top, then all the way down.

Frequently asked

What muscles does the weighted donkey calf raise work?

The weighted donkey calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the weighted donkey calf raise?

The weighted donkey calf raise uses weight plate.

Is the weighted donkey calf raise good for beginners?

The weighted donkey calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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