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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Calves/Compare

For calf growth

Donkey Calf Raise vs Seated Calf Raise

For calf growth, donkey calf raise rates well ahead on our research criteria: more of the work on the calves, more stretch.

Seated calf raise is easier to progress.

Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

S
#4
of 9
Donkey Calf Raise
Machine
A
#6
of 9
Seated Calf Raise
Machine
Research score
90
76
Target tension
Excellent
Good
Loaded stretch
Excellent
Strong
Progression
Strong
Excellent
Low cost
Strong
Excellent
See the full calves ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose donkey calf raise

  • You want the calves to do the work, not other muscles
  • You want more load on the calves while they’re stretched

Good reasons to choose seated calf raise

  • You want to keep adding weight in small steps
  • You want something easier on your joints
Donkey Calf Raise
Seated Calf Raise
You need
Machine
Machine
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
Why they rank where they do

Donkey Calf Raise. Straight knees and a deep bottom position stretch the gastrocnemius well. Loading it needs a machine or a partner.

Seated Calf Raise. Bent knees take the gastrocnemius out, leaving mostly the soleus. In one study it barely grew the gastrocnemius at all.

From the research

  • Kinoshita et al., 2023: Standing calf raises grew the gastrocnemius 9–12%; seated raises barely grew it (under 2%). Soleus growth was similar. (14 untrained adults, one leg each way; 12 weeks.)Cited for seated calf raise in calves

Questions

Which is better for calf growth, donkey calf raise or seated calf raise?

For calf growth, donkey calf raise rates well ahead on our research criteria: more of the work on the calves, more stretch. Seated calf raise is easier to progress. Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is donkey calf raise or seated calf raise easier to learn?

About the same: both are easy to learn.

Can you do donkey calf raise or seated calf raise at home?

Donkey calf raise needs a machine, so for most people it’s a gym exercise. Seated calf raise needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, donkey calf raise or seated calf raise?

Seated calf raise: it rates Excellent for joint and recovery cost in our research rubric, against Strong for donkey calf raise.

More comparisons

  • Donkey Calf Raise vs Smith Machine Calf Raise
  • Donkey Calf Raise vs Single-Leg Calf Raise
  • Donkey Calf Raise vs Leg Press Calf Raise
  • Dumbbell Calf Raise vs Seated Calf Raise
  • Seated Calf Raise vs Single-Leg Calf Raise
Donkey Calf RaiseSeated Calf RaiseAll calves exercises