Donkey Calf Raises
A intermediate strength exercise for the calves, done with a other equipment.
- Main muscles
- Calves
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Isolation
- Movement
- Push
How to do the Donkey Calf Raises
- For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
- Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Donkey Calf Raises
Balance BoardOther equipment · Beginner
Calf Raise On A DumbbellDumbbell · Intermediate
Standing Dumbbell Calf RaiseDumbbell · Intermediate
Barbell Seated Calf RaiseBarbell · Beginner
Calf PressMachine · Beginner
Calf Press On The Leg Press MachineMachine · Beginner
Calf Raises - With BandsResistance band · Beginner
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Questions
What muscles does the Donkey Calf Raises work?
Mainly the calves.
Is the Donkey Calf Raises good for beginners?
It's rated intermediate. Beginners can build up to it with Balance Board first.
What can I do instead of the Donkey Calf Raises?
Good alternatives that train the calves: Balance Board, Calf Raise On A Dumbbell, Standing Dumbbell Calf Raise or Barbell Seated Calf Raise.
How many sets and reps of the Donkey Calf Raises should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).