Donkey Calf Raises
The Donkey Calf Raises isolates the Calves through a controlled range of motion. This intermediate-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The calves handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Donkey Calf Raises work?
The Donkey Calf Raises primarily targets the Calves. It's an effective isolation exercise for building calves strength.
Is the Donkey Calf Raises good for beginners?
The Donkey Calf Raises is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Donkey Calf Raises?
You need other to perform the Donkey Calf Raises. Most commercial gyms will have this available.
Track Your Progress
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