How to do the Donkey Calf Raises
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not placing any stress on your lower back). Lower your heels as far down as possible and then raise them as high as possible. Repeat.
Spotter Information:
No spotter needed
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Calf
- Gastrocnemius
- Isolation
- Legs
- Machine
- Lower Body
Averages for MyFit Users
The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.| Average Weight Lifted | Average Reps | One Rep Max Average |
|---|---|---|
| 167.4 lbs | 15.5 | 267.1 lbs |
What is a good starting weight?
Based on an average weight lifted of 167.4 lbs for all MyFit users we suggest you start at 50% of that weight:
Alternatives
Workouts Plans with Donkey Calf Raises |
|||
| Purpose | Type | Level | |
| Sport Specific | Advanced | ||
| Hypertrophy | Advanced | ||
| Muscle Specific | Intermediate | ||
| Sport Specific | Intermediate | ||
| Muscular Definition | Beginner | ||
| Sport Specific | Advanced | ||
| Muscular Definition | Intermediate | ||
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.