Calves · Isolation

Donkey Calf Raise

A bent-over calf raise on a machine that works the calves from a deep stretch.

MAIN MUSCLE
Calves
ALSO WORKS
Soleus
EQUIPMENT
Machine
LEVEL
Beginner
REPS
12-20
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place the balls of the feet on the platform, bend forward at the hips, and set the hips under the pad with the forearms on the support.

  2. Keep the knees almost straight and lower the heels until you feel a stretch in the calves.

  3. Push through the balls of the feet to rise as high as you can.

  4. Pause at the top, then lower slowly.

COMMON MISTAKES

  • Bouncing out of the bottom; pause briefly in the stretch before each rep.
  • Bending the knees to help the lift; keep the legs almost straight so the calves do the work.

TIPS

  • Use the full range on every rep: heels all the way down, then all the way up.

QUESTIONS

Which muscles does Donkey Calf Raise work?

The main muscle is Calves. It also works Soleus.

How many reps should I do?

FORGE suggests 12-20 reps for Donkey Calf Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Donkey Calf Raise?

These train the same muscles: Standing Calf Raise, Leg Press Calf Raise.