Donkey Calf Raise

How to do it

1. Adjust the donkey calf machine so the hip pad sits across your lower back and hips when you bend forward.
2. Place the balls of your feet on the platform edge, feet hip-width, and hold the front handles.
3. Bend forward at the hips until the torso is close to horizontal, legs straight.
4. Lower the heels into a deep stretch, then rise onto the toes as high as you can.
5. Pause at the top and lower slowly back down.

Tips

• The bent-over hip position stretches the calves more, so use the full range.
• Keep the back flat and the hips still under the pad.

Common mistakes

• Bending the knees to help lift the weight.
• Rounding the lower back under the pad.
• Bouncing out of the stretch.

Muscles worked by the Donkey Calf Raise

• Calves (gastrocnemius) Primary58%
• Calves (soleus) Primary34%
• Tibialis anterior Stabilizer4%
• Upper abs Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hips flexed, knees straight: gastrocnemius under stretch. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.

Donkey Calf Raise alternatives

Same equipment

• Calf RaiseMachine

Different equipment

• Smith Machine Donkey Calf RaiseSmith machine
• Band Calf RaiseResistance band

Easier

• Dumbbell Calf RaiseDumbbell
• Incline Calf RaiseBodyweight

No equipment

• Bodyweight Calf RaiseBodyweight

Make it easier

• Band Calf RaiseResistance band
• Bodyweight Calf RaiseBodyweight
• Dumbbell Calf RaiseDumbbell
• Incline Calf RaiseBodyweight

Similar exercises

• Rotary Calf MachineMachine
• Smith Machine Calf RaiseSmith machine
• Standing Calf Raise MachineMachine
• Single Leg Calf RaiseDumbbell

Frequently asked questions

What muscles does the Donkey Calf Raise work?

Mainly the calves (gastrocnemius) and calves (soleus).

Is the Donkey Calf Raise good for beginners?

The Donkey Calf Raise is rated intermediate. If you are new, learn the Band Calf Raise first and build up from there.

What is a good alternative to the Donkey Calf Raise?

For example the Smith Machine Donkey Calf Raise, Band Calf Raise and Bodyweight Calf Raise. They train mostly the same muscles, some with different equipment.

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