Donkey Calf Raise
Expert Advice
Perform the exercise slowly and with full range of motion to maximize calf muscle activation.
How-to-do Steps
- Stand with your feet hip-width apart and bend at the waist, keeping your back straight.
- Hold onto a stable surface for support.
- Raise your heels as high as possible by pressing down through the balls of your feet.
- Lower your heels back down below the level of the step for a full stretch.
- Repeat for the desired number of repetitions.
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Muscles Worked
Donkey Calf Raise primarily targets the Calves, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Calves100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Donkey Calf Raise work?
Donkey Calf Raise primarily targets the Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Donkey Calf Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Donkey Calf Raise suitable for beginners?
Yes, Donkey Calf Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
