Machines · Isolation
Donkey calf raise
Donkey calf raise mainly works your calves.
Step by step
- Bend forward, pad on your hips, balls of feet on the block.
- Straighten your knees without locking them.
- Rise high, pause, then lower into a deep stretch.
What you should feel
A deep stretch and burn in your calves; your lower back and knees should not feel strained.
Common mistake
Bouncing out of the bottom; pause in the stretch and rise with control.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Works
Equipment
Machines
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing barbell calf raiseCalves
Barbell seated calf raiseCalves
Standing dumbbell calf raiseCalves
Seated single-leg dumbbell calf raiseCalves
Band calf raiseCalvesBody weightSingle-leg calf raiseCalvesQuestions
What muscles does the donkey calf raise work?
Donkey calf raise mainly works your calves.
Can I do the donkey calf raise at home?
Not easily, it needs this: machines. At home, try instead: standing dumbbell calf raise, seated single-leg dumbbell calf raise, and band calf raise.
How many sets and reps of the donkey calf raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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