Partner Donkey Calf Raise
In SetGrip: Donkey Calf Raise (Partner)
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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The old-school version: bend at the hips, brace on something sturdy, and have a training partner sit across your hips to supply the load. Weight placed directly over the pelvis loads the stretched calves without a bar on your spine, though progress depends on finding progressively heavier partners, which is its obvious limit.
How to do the Partner Donkey Calf Raise
- Stand on a raised platform with your toes on the edge and your heels hanging off.
- Hold onto a stable object for support.
- Raise your heels as high as possible by extending your ankles.
- 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 weighted
Frequently asked questions
What muscles does the Partner Donkey Calf Raise work?
The Partner Donkey Calf Raise primarily works the calves. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Partner Donkey Calf Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Partner Donkey Calf Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Partner Donkey Calf Raise?
If you cannot do the Partner Donkey Calf Raise, try the Bench Donkey Calf Raise, the Single Leg Donkey Calf Raise or the Supported Standing 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 Partner 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.
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