Donkey Calf Raises
An intermediate isolation strength exercise that works the calves.
Starting position
End position
How to Do Donkey Calf Raises
- For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
- Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Donkey Calf Raises
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Calf Raises - With Bands
A beginner isolation strength exercise that works the calves, using a resistance band.
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2
Smith Machine Reverse Calf Raises
A beginner isolation strength exercise that works the calves, using a machine.
-
3
Standing Calf Raises
A beginner isolation strength exercise that works the calves, using a machine.
-
4
Calf Raise On A Dumbbell
An intermediate isolation strength exercise that works the calves, using dumbbells.
-
5
Standing Dumbbell Calf Raise
An intermediate isolation strength exercise that works the calves, using dumbbells.
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6
Barbell Seated Calf Raise
A beginner isolation strength exercise that works the calves, using a barbell.
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7
Calf Press
A beginner isolation strength exercise that works the calves, using a machine.
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8
Calf Press On The Leg Press Machine
A beginner isolation strength exercise that works the calves, using a machine.
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9
Dumbbell Seated One-Leg Calf Raise
A beginner isolation strength exercise that works the calves, using dumbbells.
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10
Rocking Standing Calf Raise
A beginner isolation strength exercise that works the calves, using a barbell.
Frequently Asked Questions
What muscles do donkey calf raises work?
Donkey Calf Raises primarily works the calves.
What equipment do I need for donkey calf raises?
The source dataset does not record equipment for donkey calf raises. Check the instructions above before you set up.
Donkey Calf Raises: is it suitable for beginners?
Donkey Calf Raises is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of donkey calf raises?
Calf Raises - With Bands, Smith Machine Reverse Calf Raises, Standing Calf Raises train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my donkey calf raises reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; donkey calf raises can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Donkey Calf Raises with AI
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