Plate-Loaded Donkey Calf Raise

How to do it

1. Load the plate horns and step onto the platform with the balls of your feet on the edge and your heels hanging free.
2. Bend forward at the hips and settle the pad across your hips, then rest your forearms on the support in front of you.
3. Keep your knees straight and your back flat, with your torso close to parallel to the floor.
4. Push through the balls of your feet and raise your heels as high as you can, pausing briefly at the top.

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 every muscle to the same degree. Compared with the Seated Leg Curl, it loads Hamstrings 95 points lower, Calves 85 points higher.

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
• Donkey Calf Raises Bodyweight

Other exercises for the Calves

• Seated Leg Curl 15% Machines
• Lying Leg Curl 15% Machines
• Leg Press 10% Machines
• Hack Squat 10% Machines

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