The old-school way to perform donkey calf raises was to have someone sit on your back. These days, there are dedicated machines for this purpose. Regardless of which version you choose, donkey calf raises impose an incredible stretch on the fascia—so take full advantage by lowering your heels as far as possible.
This exercise is a great way to finish off your calf training session. Chris Dickerson, the 1982 Mr. Olympia winner, had some of the best calves ever seen on a bodybuilding stage. His secret? He trained seated and standing calf raises like everyone else, but he always finished with donkey calf raises.
Chris Dickerson’s Calf Routine:
- Seated Calf Raises – 3-5 sets x 25-30 reps
- Standing Calf Raises – 3-5 sets x 25-30 reps
- Donkey Calf Raises – 3-5 sets x 25-30 reps
Nothing fancy—just three exercises, plenty of volume, and elite genetics! Give this routine a try twice a week for a month and see what kind of results you get. You may not have Chris Dickerson’s calf genetics, but if success leaves clues, this is worth a shot!
