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Donkey Calf Raises

Exercise Data

Type: Strength Main Muscle Worked: Calves Equipment: Other Mechanics Type: Isolation Level: Intermediate Sport: NoForce: Push
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7.5

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Good

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Donkey Calf Raises
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Donkey Calf Raises Guide

Main Muscle: Calves

  1. 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.
  2. 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.
  3. 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.
  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Repeat for the recommended amount of repetitions.

Variations: If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can perform this using as resistance a person sitting on your lower back (around the tailbone area).

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Tips and Reviews - Login to rate

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Tip: Donkey Calf Raises

Exercise Rating
10/10

Jun 4, 2016 7:58 PM: CALVES must be be trained 2-4 days a week for about 12 weeks straight you may take 1 week off (on the 13 week) to rest the calves.. by the end of the year you will see great improvements.. Take photos and measurements before and after the year..
To really focus on the calf muscle try doing this...+See More

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Review: Donkey Calf Raises

Exercise Rating
1/10

May 11, 2016 7:25 PM: No sirrr...I don't like it. I also will sub with standing calf raise.

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Tip: Donkey Calf Raises

Exercise Rating
10/10

May 1, 2016 8:11 AM: do this exercise standing on a calf block or step and bent over
and hold on to a bench, do this exercise without a partner,
it works effective even without a partner too! do 4 sets of 20 reps

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Tip: Donkey Calf Raises

Exercise Rating
10/10

Feb 23, 2016 6:58 AM: [Question]
This is literally the world's most elusive machine for me to find in a Gym. I am expecting I will have to use the Leg Press in place of this type of Calf Exercise. Any objections and/or alternatives to someone who lifts without a nice woman to have sit on their back? ^_^

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Tip: Donkey Calf Raises

Exercise Rating
5/10

Feb 15, 2016 1:06 PM: To be fair, guys, the person sitting on your back was actually an ALTERNATIVE to the Donkey Calf Raise Machine...hahaha! Luckily I have a spouse that I work out with and I know her weight, so I am gonna try it at home...will update.

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Review: Donkey Calf Raises

Exercise Rating
1/10

Feb 13, 2016 8:35 PM: Are you kidding me?

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Review: Donkey Calf Raises

Exercise Rating
1/10

Feb 10, 2016 12:00 PM: yeah... not a fan....

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Review: Donkey Calf Raises

Exercise Rating
1/10

Dec 28, 2015 1:29 PM: There is nothing good about this exercise!

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Review: Donkey Calf Raises

Exercise Rating
2/10

Aug 4, 2015 12:04 PM: Nope. I'm not going to have anyone on my back. I'll just do the seated calif raise. Sometimes keep in consideration that some people maybe out of their youth years.

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Review: Donkey Calf Raises

Exercise Rating
9/10

Jul 14, 2015 3:12 AM: awesome!

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