Donkey Calf Raises Could be the Response to Your Lagging Calves

 

WORKOUT TO BUILD THICK CALVES

Video taken from the channel: Old School Strength


 

Donkey Calf Raise

Video taken from the channel: Testosterone Nation


 

donkey calf raise calves

Video taken from the channel: macrowaive


 

Donkey Calf Raises build calves!

Video taken from the channel: Mr America Heart


 

Back 2 basics Calf exercise ▶︎ Donkey Calf Raises

Video taken from the channel: Nordic Fitness Magazine


 

The Donkey Calf Raise

Video taken from the channel: Men’s Health


 

How To Build Your Calves With The Donkey Calf Raise FREE Guide For Strong Calves

Video taken from the channel: Mind Pump TV


So you got some weak calves, bro. The good news is, donkey calf raises may be the answer to your lagging calves. Before we jump into what donkey calf raises are, let’s go over the fundamentals of how the calf works and what they respond do in regards to trying to grow them.

How the Calf Works. As you know, the calf is on the back of the lower leg. Learn how to correctly do Donkey Calf Raise to target Calves with easy step-by-step expert video instruction. Find related exercises and variations along with expert tips.

Muscles Hit When Performing the Donkey Calf Raises This move exclusively targets your calf muscles. You’re not going to hit any other muscle area (although you may touch on a few stabilizer muscles, depending on the way you perform your lift), so this is the perfect kind of lift to end your leg day on. In order to target the outer portion of the calves, aka. the lateral head of your gastrocnemius we must point out toes inwards. Position your toes in while calf raising on your seated calf raise machine, smith machine, leg press or donkey calf raise and you’ll be placing the majority of tension on your outer calves. Sure, calf raises are effective for building your calves.

But donkey calf raises—a tweaked version of the classic move—work even better, says Men’s Health Fitness Director BJ. The best movement to achieve this is the traditional donkey calf raise – and if you look at the “Pumping Iron” era photos from the original Gold’s Gym you’ll see Arnold, Denny Gable, Franco Coumbu and other bodybuilders from the 70s doing donkey calf raises with a training partner (and sometimes two) sitting astride their hips. This exercise is done with the help of a training partner.

Stand on edge of platform, toes and balls of feet on calf block with arches and heels extending off. Bend over and grasp knee high bar or. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or. 3 things are needed to properly perform Donkey Calf Raises; 1.)A sturdy chin/dip belt + weight plates 2.)A calf block (Joe Gold, founder of both Golds & World Gym, gave me mine!).

In order to target the inner portion of the calves, aka. the medial head of your gastrocnemius we must point out toes outwards. Position your toes out while calf raising on your seated calf raise machine, smith machine, leg press or donkey calf raise and you’ll be placing the majority of tension on your inner calves. The #1 Calf Raise Mistake.

List of related literature:

You can also do “Donkey calf raises” a great twist to this exercise when your muscles get overly accustomed to regular Calf Raises and stop responding as much as they used to.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Donkey Calf Raises are one of my favorite exercises, and really make your calves look

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For the second routine, I substitute donkey calf raises for leg press calf raises.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

To enlarge your gastrocnemius muscles, you must do plenty of donkey calf, standing calf, and one-leg calf raises.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

This is particularly true in calf exercises.

“Judo Training Methods: A Sourebook” by Takahiko Ishikawa, Donn F. Draeger
from Judo Training Methods: A Sourebook
by Takahiko Ishikawa, Donn F. Draeger
Tuttle Publishing, 2011

A discovery by bodybuilder Larry Scott explains why the donkey calf raise is such a great calf exercise: the hamstrings circle around the outside and under the heads of the gastrocnemius before its attachment to the lower leg.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Sitting calf raises

“Saunders Q&A Review for the Physical Therapist Assistant Board Examination E-Book” by Brad Fortinberry
from Saunders Q&A Review for the Physical Therapist Assistant Board Examination E-Book
by Brad Fortinberry
Elsevier Health Sciences, 2013

The elevated calf raise is an excellent exercise and can be done using high rep— etitions.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

C, Squat to calf raise.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

According to Hindu scriptures the best calves should be branded for this purpose.

“At The Feet of Mahatma Gandhi” by Dr. Rajendra Prasad
from At The Feet of Mahatma Gandhi
by Dr. Rajendra Prasad
Prabhat Prakashan, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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16 comments

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  • @Curtis Axel so it’s insecure to not want a huge guy to sit on you why not just do it on a machine I highly doubt a even a friend or workout buddy would be willing to do that and definatly not the people in the gym “hey bro can you sit on my ass really quick while I do calf raises thanks”

  • All my family are ballet dancers and yeah every single one of them have huge calves. Specially my big brother. So yeah guys take notes about this video

  • BRUH…:( it doesn’t get much Gayer than this why’d  they have to Que the techno once he mounts him…bruh no way I’m doing this in a crowed gym

  • Do double under jump rope between calf sets. It’s made a difference for a small frame guy who inherited some pathetic calf meat. Also, loaded carries on tip toes.

  • great explanation video.

    1. Why would bent torso aka donkey calf raises over extended legs be more effective than standing calf raises, also performed on elevated curb/plate.
    It seems intuitive that upright body would produce more downwards pressure comparing to bent torso, or please explain if I’m wrong here.

    2. I’ve started my standing calf raises with 20kg belt load, 5 sets x 50 reps, a month ago and I’m seeing some changes in my calves.
    Should I switch to donkey calf raises, with 12-20 reps only instead of 50 reps?
    Since I can handle 5 sets x 50 reps with 20kg weights, do you think it would be more effective to reduce reps to 12, and raise the weight to 30kg for example?

  • and you have small calves still? because you’re doing it wrong. congratulations

    dont bother replying because i know they’re small

  • Best calve exercise but it looks so gay lol. This is how arnold and all of those guys in the 70’s got huge calves. They would have girls on their backs though 

  • NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO NO HOMO

  • @beardiebrownify Look, this kinda appeals to my minor homoerotic natures but I can look past that and see the benefits of this form of training. Hetero-only guys, quit getting so hung up on it, lol.

  • i take it that by learning forward you take the load off your calves, but at the same time, the whole purpose of the lean is so you get a good stretch on your calves.

  • I’m an American living temporarily in the Czech Republic with my wife and have started working out at the local gym about 3 weeks ago… I know for damn sure this will not go smoothly in a Czech gym… he would look at me, walk away, look at me again, and then walk towards me and punch me dead in the face! Oh, and Schwarzenneger had this exercise under his workout routine but when you watch the movie Pumping Iron he does this exercise with 2 women on his back… not a MAN!

  • I was supposed to do donkey calf raises on a workout program don’t know if it meant this defiantly not doing it though this is very gæ

  • @DistortedBrain lol, i never do this shit… I need a fucking heavy person on my back then I can do it. But for now doing calf raises on chair and smith machine. Works pretty good too!

  • no, they both activate the medial head of the calves, but i like to change up my exercises so alternating back and forth would be a good idea. good luck

  • I just did this for the first time and I have never felt my calves work like that. Definitely going to be a regular in my routine.

  • My calfs don’t respond to heavyweight at all, I’ve tried with stupid loads on a Smith machine, I’ve got a 495 deadlift for a double and I’m 170lb and a 350 squat, none of those built my calves like most people said it will, what it did grew my calves big time was wrestling conditioning back in highschool, the upstairs carrying a partner on your back plus the runs, gave me, back then, huge calves that I can’t replicate to this day with free weights.