- EquipmentMachine
- PatternIsolation
- Reps10 to 25 reps
- Joint loadNone flagged
Set up in the donkey calf machine, hips under the pad, torso leaning forward on the support and the balls of your feet on the step.
First cueKeep the knees nearly straight.
How to do the Donkey Calf Raise
Set up. Set up in the donkey calf machine, hips under the pad, torso leaning forward on the support and the balls of your feet on the step.
- Lower your heels to a full stretch.
- Rise up onto the balls of your feet as high as you can.
- Pause, then lower slowly.
Form cues
- Keep the knees nearly straight.
- Use the full range.
- Pause at the bottom.
Common mistakes
- Bouncing.
- Bending the knees to push.
Muscles worked
Main target: Calves. The calf is two muscles, the gastrocnemius and the soleus beneath it. They point the foot and push off the ground in every step, jump and sprint.
The catalog names no other muscle it works on the way.
Its other side: Tibialis, in the shin and calf pattern.
What to pair it with
Movements that round out a workout with the Donkey Calf Raise, from the same catalog the StatBlockFit app logs.
- Wall Tibialis Raise Superset partner: it trains the other side of the shin and calf pattern, so the two can alternate.
- Hack Squat Same legs session: it trains the quads.
- Cable Romanian Deadlift Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Donkey Calf Raise first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Donkey Calf Raise 3 × 10 to 25 reps
- Wall Tibialis Raise 3 × 10 to 30 reps
- Hack Squat 3 × 8 to 15 reps
- Cable Romanian Deadlift 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Single-Leg Calf Raise
Bodyweight
Gym or cable swap
Smith Machine Calf Raise
Smith machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Standing Calf Raise.
Other variations of the Standing Calf Raise: Seated Calf Raise, Single-Leg Calf Raise, Leg Press Calf Raise and Smith Machine Calf Raise.
Do before it: Ankle Mobilisation (ankle range) and Tibialis Raise (ankle range).
Track it in StatBlockFit
In the StatBlockFit app the Donkey Calf Raise is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Donkey Calf Raise?
Set up: Set up in the donkey calf machine, hips under the pad, torso leaning forward on the support and the balls of your feet on the step. Steps: 1. Lower your heels to a full stretch. 2. Rise up onto the balls of your feet as high as you can. 3. Pause, then lower slowly. Form cues: Keep the knees nearly straight. Use the full range. Pause at the bottom. Common mistakes: Bouncing. Bending the knees to push.
What muscles does the Donkey Calf Raise work?
It trains the calves; the catalog names no other muscle it works on the way.
What can I do instead of the Donkey Calf Raise?
At home: Single-Leg Calf Raise. In a gym: Smith Machine Calf Raise. Each trains the same main muscle.
What should I pair the Donkey Calf Raise with?
Good partners in the same workout are Wall Tibialis Raise, Hack Squat and Cable Romanian Deadlift.
How heavy should the Donkey Calf Raise be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.