Donkey Calf Raises

How to do it

1. Bend at the hips and rest the forearms on a bench or sturdy support.
2. Place the balls of the feet on a raised platform with heels free.
3. Drop the heels below platform level for a full stretch.
4. Drive up onto the toes as high as possible, squeezing the calves.
5. Lower under control to a deep stretch.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Standing Calf Raises, it loads Calves 10 points lower. It needs Bodyweight where the other uses Machines. Compared with the Jumping Jacks, it loads Quads 45 points lower, Glutes 35 points lower, Hamstrings 20 points lower.

Other ways to train this

• Standing Calf Raises Machines
• Seated Calf Raises Machines
• Hack Squat Calf Raises Machines
• Dumbbell Calf Raises Dumbbells
• Single-Leg Calf Raises Bodyweight
• Smith Machine Calf Raises Smith machine
• Barbell Calf Raises BarbellIntermediate
• Bodyweight Calf Raises Bodyweight
• Plate-Loaded Donkey Calf Raise Machines

Other exercises for the Calves

• Jumping Jacks 75% Bodyweight
• Jump Squat 40% BodyweightIntermediate
• Bodyweight Step-Ups 30% Bodyweight
• Pistol Squat 20% BodyweightProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.