How to do Donkey Calf Raise

Donkey Calf Raise is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine, bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Place the balls of your feet on a raised platform with your heels hanging off.
2. Hinge forward at the hips so your torso is nearly parallel to the floor, and hold onto a handle in front of you.
3. Position yourself so the weight rests on your lower back/hips.
4. Raise your heels to rise onto your toes and squeeze your calves at the top.
5. Lower your heels under control to fully stretch the calf.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Single-Leg Bodyweight Calf Raise, Tibialis Raise
• Same muscle, different equipment: Standing Dumbbell Calf Raise, Seated Calf Raise (Dumbbell), Standing Barbell Calf Raise

More calves exercises

• Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır