Bench Donkey Calf Raise
In SetGrip: Donkey Calf Raise (Bench)
- Primary muscleCalves
- EquipmentBodyweight
- DifficultyBeginner
- TypeIsolation · Ankle extension
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Hinging at the hips and bracing on a bench puts the gastrocnemius on stretch through the hamstrings, which is the whole point of the donkey position: the calf works from a longer starting length than any upright raise allows. With only bodyweight the load is light, so take these close to failure with slow lowers.
How to do the Bench 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.
Tip: Count two seconds up, hold one at the top and take three seconds down.
Muscles worked
Primary
Calves · Legs
Standing raises target the gastrocnemius while seated raises target the deeper soleus; either way you should feel a hard cramp-like squeeze at the top and a strong stretch at the bottom.
Secondary
- Hamstrings — The hamstrings only stabilize here — it is the gastrocnemius that shares the knee-crossing role, so straight legs keep it loaded while bent knees hand the work to the soleus.
- Glutes
Common mistakes
- Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
- Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
- Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
- Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Bench Donkey Calf Raise work?
The Bench Donkey Calf Raise primarily works the calves. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Bench Donkey Calf Raise good for beginners?
Yes. The Bench Donkey Calf Raise is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Donkey Calf Raise?
If you cannot do the Bench Donkey Calf Raise, try the Partner Donkey Calf Raise, the Step Dumbbell Seated Single Leg Calf Raise or the Plate Dumbbell Seated Single Leg Calf Raise. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Donkey Calf Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Bench Donkey Calf Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.