Partner Donkey Calf Raise

The Partner Donkey Calf Raise is a highly effective exercise for targeting the calves, specifically the gastrocnemius and soleus muscles. This unique exercise is a variation of the traditional standing calf raise but involves having a partner sit on your lower back to add resistance. This old-school bodybuilding move was popularized by legendary bodybuilders like Arnold Schwarzenegger and is an excellent way to build strong, well-developed calves.

This is a bodyweight exercise where a partner adds resistance by sitting on your lower back or hips. It’s similar to the donkey calf raise machine found in some gyms, but with a more personal, partner-driven twist. The exercise emphasizes a full stretch and contraction of the calf muscles, making it one of the best for developing lower leg strength and size.

Unlike the standard calf raises, the donkey position allows for greater isolation of the calf muscles, as the angle reduces engagement from other muscles, such as the quadriceps and hamstrings.

Targeted Muscle Groups

Primary Muscles:

Gastrocnemius: This is the large, visible muscle on the back of the lower leg. The gastrocnemius is responsible for the majority of the calf’s size and is engaged during plantar flexion (raising the heel).

Secondary Muscles:

Soleus: Located underneath the gastrocnemius, the soleus is a deeper muscle that contributes to the overall shape and strength of the calf. It is more engaged when the knees are slightly bent.
Hamstrings and Glutes (Stabilization): While not the focus of the exercise, the hamstrings and glutes provide some stabilization during the movement, especially in the donkey position.

Equipment Needed

Partner: Your partner acts as the source of resistance by sitting on your lower back or hips.
Elevated Platform (Optional): You can stand on an elevated platform, such as a step or block, to increase the range of motion. This allows your heels to drop below the platform, offering a deeper stretch in the calves.
Support Structure: A sturdy bar, wall, or bench is recommended for hand support to maintain balance during the movement.

Step-by-Step Guide: How to Do the Partner Donkey Calf Raise

Step 1: Set Up

Find a sturdy structure like a bar or bench to hold onto for balance. Ensure it’s positioned at a height where you can comfortably lean forward and place your hands.
Position your feet shoulder-width apart on a flat surface or an elevated platform for increased range of motion.
Have your partner climb onto your lower back or hips. Ensure they sit in a comfortable and stable position.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

Step 2: Lower Your Heels

With your feet secure and hands gripping the support, allow your heels to lower toward the ground (or platform). This should create a full stretch in your calves. Keep your knees slightly bent to target both the gastrocnemius and soleus muscles.
Inhale as you lower your heels.

Step 3: Raise Your Heels

Press through the balls of your feet and lift your heels as high as possible. Focus on squeezing your calf muscles at the top of the movement for maximum contraction.
Exhale as you raise your heels, and pause for a second at the top of the movement.

Step 4: Repeat

Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Continue for the desired number of repetitions, ensuring control throughout the movement.

Recommended Reps and Sets

Beginners: Start with 2-3 sets of 10-12 reps using your body weight or a light partner for added resistance.
Intermediate: Perform 3-4 sets of 12-15 reps with a heavier partner or increased range of motion (using an elevated platform).
Advanced: Aim for 4-5 sets of 15-20 reps with maximum control, focusing on deep stretch and full contraction at each rep.

Pro Tips for Success

Focus on Full Range of Motion: Allow your heels to drop as low as possible during the stretch phase and press your heels up as high as you can for full calf engagement.
Squeeze at the Top: Hold the top position for 1-2 seconds to maximize the contraction of the calf muscles.
Maintain Core Stability: While your calves are the primary focus, it’s important to engage your core to maintain stability and balance throughout the exercise, especially with your partner on your back.
Control the Descent: Don’t rush through the negative phase (lowering your heels). This eccentric portion of the movement is essential for maximizing muscle growth.

Common Mistakes to Avoid

Using Too Much Weight (Partner): If your partner is too heavy, it can strain your lower back or compromise your form. Ensure that the weight is challenging but manageable.
Inadequate Range of Motion: Failing to lower your heels fully will reduce the effectiveness of the exercise. Always aim for a deep stretch at the bottom.
Bouncing or Jerking Movements: Avoid using momentum to raise your heels. This can reduce muscle engagement and increase the risk of injury.
Improper Foot Placement: Keep your feet parallel and at shoulder-width to avoid putting unnecessary stress on your knees and ankles.

The Partner Donkey Calf Raise is a fun and effective way to build calf strength and muscle mass with the help of a partner. By focusing on proper form, utilizing a full range of motion, and incorporating progressive resistance, this exercise can lead to significant improvements in calf development. Whether you’re a beginner or an advanced lifter, the Partner Donkey Calf Raise is a valuable addition to any lower-body workout routine. Just remember to avoid common mistakes, keep the movement controlled, and progressively challenge yourself as you build strength.