Atlas
ES
Donkey Calf Raise: starting position Donkey Calf Raise: end position

Plantar Flexion · Calves (gastrocnemius & soleus)

Donkey Calf Raise

A plantar flexion exercise that works the calves (gastrocnemius & soleus). Intermediate level, using other.

IntermediateOtherGym

Muscles worked

Gastrocnemius in a stretched position.

Setup and loading

Balls of your feet on the step, heels free.

How to do the donkey calf raise step by step

  1. Set up in the machine with the pad on your hips and your torso bent forward.
  2. Rise onto your toes.
  3. Lower until you feel a stretch.

Form cues

  • Full range of motion
  • Knees almost straight

Common mistakes

  • Bending your knees to help
Advertisement

Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

0 of 2

Sports it suits

BodybuildingRunningTriathlonBasketballVolleyball

Variations and similar exercises

Standing Calf Raise

Calves (gastrocnemius & soleus)
BeginnerHypertrophyEndurance

Barbell Seated Calf Raise

Calves (gastrocnemius & soleus)
BeginnerHypertrophy

Leg Press Calf Press

Calves (gastrocnemius & soleus)
BeginnerHypertrophy

Banded Calf Raise

Calves (gastrocnemius & soleus)
BeginnerHypertrophy

Standing Dumbbell Calf Raise

Calves (gastrocnemius & soleus)
IntermediateHypertrophy

Seated Single-Leg Dumbbell Calf Raise

Calves (gastrocnemius & soleus)
BeginnerHypertrophy

Seated Calf Raise Machine

Calves (gastrocnemius & soleus)
BeginnerHypertrophy

Smith Machine Calf Raise

Calves (gastrocnemius & soleus)
BeginnerHypertrophy
Advertisement