Among the many calf exercises, the bent-over donkey calf raise stands out.
Why are Donkey Calf Raises considered one of the best and most effective ways to build your calves? Let's find out!
General characteristics
- Exercise type: Isolation
- Equipment: Dumbbells, barbell, machine, partner
- Difficulty level: Medium
- Primary muscle groups: Soleus, gastrocnemius
What are "Bent-Over Donkey Calf Raises"?
This exercise gets its funny name from the characteristic pose: the athlete bends forward, and additional weight is placed on their back (or lower back), resembling a pack on a donkey's back. The essence of the exercise is to raise up on your toes from a bent-over position, which allows you to maximally isolate and work the soleus muscle—one of the key muscles of the lower leg responsible for calf volume.
What muscles are worked?
The main target of Donkey Calf Raises is the soleus muscle. It is located under the gastrocnemius muscle and plays a vital role in the volume and shape of the calf. Due to the bent-over position, the gastrocnemius muscle (which is a two-joint muscle and is heavily involved in standing calf raises) partially relaxes, allowing the soleus to take on the main load. Of course, the gastrocnemius is also involved, but not to the same dominant extent as in other calf raise variations.
Benefits of Donkey Calf Raises
Maximum soleus muscle isolation: No other exercise allows you to target the soleus as effectively.
Effectiveness for increasing calf volume: Regular performance of Donkey Calf Raises promotes hypertrophy of the soleus muscle, which directly affects the overall size of the calf.
Improved blood circulation: Active calf work stimulates venous return, which is beneficial for leg health.
Strengthening the ankle joint: The exercise helps strengthen the ligaments and muscles around the ankle, reducing the risk of injury.
Development of endurance and strength: You can improve your performance in running, jumping, and other sports where the calf muscles are actively used.
Technique for Bent-Over Donkey Calf Raises
Preparation: Find a stable support (a bench, a sturdy step, or a special "Donkey" machine). Place your toes on the edge of the elevation so that your heels hang freely. Bend your torso forward, resting your hands on another support or a wall. If you are using a partner, they will sit or stand on your lower back. If using weights (dumbbells, barbell), carefully place them on your lower back.
Starting position: Heels are lowered as low as possible; you should feel a good stretch in your calves. Knees are slightly bent but locked to avoid engaging the quadriceps.
Execution: Slowly and with control, raise yourself as high as possible on your toes, contracting the calf muscles. Feel the peak contraction at the top, and hold for a second.
Lowering: Slowly and with control, lower your heels as far down as possible, stretching the muscles. Avoid sudden movements and momentum.
Breathing: Inhale as you lower your heels, and exhale as you raise up on your toes.
Perform 3-4 sets of 12-20 repetitions for muscle growth, or more repetitions (20+) when working on muscle definition.
Variations and alternatives
If you don't have a special "Donkey" machine or a partner, there are several effective ways to perform this exercise or its variations:
With a partner:
The classic version where a partner sits on your back.
With free weights:
You can use dumbbells, holding them in your hands, or carefully place a barbell on your shoulders (as in squats), bend forward, and perform the raises. This requires good balance and caution.
On a special machine:
Many gyms are equipped with specialized "Donkey" machines for comfortable and safe execution.
At home:
You can use a backpack filled with books or other weights, place it on your back, and perform raises while leaning against a wall.
Don't forget about other effective calf exercises:
Seated Calf Raises: An excellent exercise that also effectively targets the soleus muscle. You can read more about it here: Seated Barbell Calf Raises.
Standing Calf Raises: The primary exercise for developing the gastrocnemius muscle, which perfectly complements the Donkey Calf Raise.
Common mistakes and how to avoid them
Incomplete range of motion: Not lowering your heels all the way or not raising as high as possible. Always aim for a full range of motion for maximum muscle stretch and contraction.
Using momentum: Rocking and "bouncing" on your toes takes the load off the target muscles. Perform the movement slowly and with control.
Incorrect foot position: Your feet should be parallel or slightly turned out.
Using too much weight: Don't chase weight at the expense of technique. It's better to use less weight and perform the exercise perfectly.
Neglecting stretching: After the workout, be sure to stretch your calf muscles to improve recovery and flexibility.
Tips for incorporating into your training program
The calf muscles, especially the soleus, respond well to high volume and training frequency. You can perform Donkey Calf Raises twice a week, adding them at the end of your leg workout or even on separate days. It is important to gradually increase the load (progression), whether it's weight, repetitions, or sets. And, of course, don't forget about proper recovery.
Conclusion
Donkey Calf Raises are a powerful tool in the arsenal of anyone striving for developed and strong calves.
Its unique ability to maximally load the soleus muscle makes it indispensable for achieving visible calf volume. Include this exercise in your program, pay attention to technique, and the results will not be long in coming!
❓ Frequently Asked Questions about Donkey Calf Raises (FAQ)
How are Donkey Calf Raises different from regular standing calf raises?
They allow for better soleus isolation due to the bent-over torso, while standing calf raises primarily engage the gastrocnemius muscle.
Can this exercise be done without a machine or partner?
Yes, it can. You can use a weighted backpack or dumbbells, bend forward, and perform the raises while leaning your hands against a wall or bench.
Can you perform them often?
Yes, the calves respond well to frequent training, especially with a high volume of repetitions.
Are Donkey Calf Raises suitable for beginners?
Yes, when performed with correct technique and moderate weight, the exercise is safe and suitable for beginners.
What's more important: weight or technique?
Technique. It's better to start with less weight and focus on a full range of motion and control than to use a heavy weight and perform it incorrectly.
If you have any questions about the exercise, feel free to ask, I'll be happy to help
