Donkey Calf Raises

CalvesOtherIntermediateIsolation

Donkey Calf Raises — start position — START

Donkey Calf Raises — finish position — FINISH

How to do it

01For 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.
02Place 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.
03Raise 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.
04Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
05Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With machine

Seated Calf Raise Standing Calf Raises Calf Press Smith Machine Calf Raise

With barbell

Barbell Seated Calf Raise Rocking Standing Calf Raise

With dumbbell

Calf Raise On A Dumbbell Dumbbell Seated One-Leg Calf Raise

With bands

Calf Raises - With Bands

Put it in a program.

Days, sets, supersets — built in your browser. Free, no account.

Add to my workout