At a glance
- Main muscle
- Calves
- Equipment
- Machine
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Hips bent, knees straight.
- Deep stretch at the bottom.
- Controlled.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Bent hips and straight knees give a big gastrocnemius stretch.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Standing Calf Raise · Machine · rating S
- Leg Press Calf Raise · Machine · rating A
- Smith Machine Calf Raise · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the donkey calf raise.
Let Mitta set the weight.
Mitta plans the donkey calf raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
donkey calf raise
What muscles does the donkey calf raise work?
The donkey calf raise mainly trains your calves.
How many reps of the donkey calf raise should I do?
Mitta plans the donkey calf raise at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the donkey calf raise?
Good alternatives that train the same muscle are the standing calf raise, leg press calf raise and Smith machine calf raise.
Is the donkey calf raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the donkey calf raise have rating A?
Bent hips and straight knees give a big gastrocnemius stretch.