Donkey Calf Raises
How to do the Donkey Calf Raises
- 1
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.
- 2
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.
- 3
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.
- 4
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- 5
Repeat for the recommended amount of repetitions.
How to program the Donkey Calf Raises
Sets and reps
As an isolation movement, the Donkey Calf Raises is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Donkey Calf Raises is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Donkey Calf Raises work?
The Donkey Calf Raises primarily targets the Calves.
What equipment do I need for the Donkey Calf Raises?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Donkey Calf Raises should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
