Donkey Calf Raises

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 LiftedAverage Reps One Rep Max Average
167.4 lbs15.5 267.1 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:

Try 84 lbs and aim for 12-15 reps.


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 Weights

There 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.