Calves exercise · body weight
Donkey Calf Raise
The donkey calf raise is a bodyweight exercise that targets the calves, with the hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Hamstrings, glutes
- Equipment
- Body weight
- Body part
- Lower legs
How to do the donkey calf raise
- Stand with your toes on an elevated surface, such as a step or block.
- Place your hands on a stable support, such as a wall or railing, for balance.
- Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every bodyweight exercise.
