Exercise library · Legs
Donkey Calf Raise.
Bent-over calf raise that stretches and works the calves under load.
Also known as: Bent Over Calf Raise
BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Position the hips under the machine pad
- Step 02
Place the balls of the feet on the platform
- Step 03
Hinge forward at the hips
- Step 04
Lower the heels for a deep stretch
- Step 05
Drive up onto the toes
- Step 06
Squeeze the calves at the top
What separates good from great
Pro cues.
Pause at the top and bottom
Use a full range of motion
Keep the knees mostly straight
Common questions
Questions, answered.
- What is the Donkey Calf Raise?
- Bent-over calf raise that stretches and works the calves under load.
- What muscles does the Donkey Calf Raise work?
- The Donkey Calf Raise primarily works your calves (gastrocnemius).
- What equipment do I need for the Donkey Calf Raise?
- You need a machine to perform the Donkey Calf Raise.
- How many sets and reps should I do for the Donkey Calf Raise?
- A typical prescription for the Donkey Calf Raise is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Donkey Calf Raise good for beginners?
- Yes. The Donkey Calf Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
More on HyperBody