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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 Standing Calf Raise

For calf growth, standing calf raise rates higher on our research criteria: 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
S
#2
of 9
Standing Calf Raise
Machine
Research score
90
95
Target tension
Excellent
Excellent
Loaded stretch
Excellent
Excellent
Progression
Strong
Excellent
Low cost
Strong
Strong
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

  • The standing calf raise is taken

Good reasons to choose standing calf raise

  • You want to keep adding weight in small steps
Donkey Calf Raise
Standing 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.

Standing Calf Raise. Straight knees keep the gastrocnemius stretched: standing raises grew it 9–12% where seated raises barely did, and bottom-range reps grew it twice as much as full reps.

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 standing calf raise in calves
  • Kassiano et al., 2023: Calf raises in the stretched (bottom) range grew the medial gastrocnemius more than full or top-range reps (+15.2% vs +6.7% and +3.4%). (42 young women; 8 weeks.)Cited for standing calf raise in calves

Questions

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

For calf growth, standing calf raise rates higher on our research criteria: 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 standing calf raise easier to learn?

About the same: both are easy to learn.

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

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

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

About the same: both rate Strong for joint and recovery cost in our research rubric.

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
  • Leg Press Calf Raise vs Standing Calf Raise
  • Smith Machine Calf Raise vs Standing Calf Raise
Donkey Calf RaiseStanding Calf RaiseAll calves exercises