Weighted Donkey Calf Raise
Strengthen and build your calf muscles with the Weighted Donkey Calf Raise. This exercise targets your gastrocnemius and soleus for powerful lower legs.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Weighted Donkey Calf Raise
Bodyweight Standing Calf Raise
Calves · Gastrocnemius · Body weight
One Leg Donkey Calf Raise
Calves · Gastrocnemius · Body weight
Dumbbell Seated Calf Raise
Calves · Gastrocnemius · Dumbbell
Weighted Seated Calf Raise
Calves · Gastrocnemius · Weighted
Description
A weighted exercise focused on the calves. The user bends at the waist, placing their lower back under a weighted pad, and raises their body using their calf muscles.
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How to do Weighted Donkey Calf Raise
- 01Setup
Stand on the platform with the balls of your feet, letting your heels hang off. Position the padded lever across your lower back or hips.
- 02Setup
Bend forward at your hips, keeping your back straight and core braced, until your torso is roughly parallel to the floor. Grasp the machine handles for stability.
- 03
Exhale as you powerfully push through the balls of your feet, raising your heels as high as possible and contracting your calf muscles fully.
- 04
Hold the peak contraction briefly, then slowly lower your heels back down, allowing them to drop below the platform to achieve a deep stretch in your calves.
Tips
- Focus on a full range of motion by achieving a deep stretch at the bottom and a powerful peak contraction at the top of each repetition.
- Control the eccentric (lowering) phase of the movement, resisting the weight as your heels descend to maximize muscle engagement and minimize bouncing.
- Keep your knees slightly bent throughout the exercise, avoiding locking them out, to protect the joint and better isolate the calf muscles.
- Maintain a stable torso and avoid using momentum from your hips or back; the movement should originate solely from your ankles.
Common mistakes
- Bouncing at the bottom of the movement reduces tension on the calves; instead, control the eccentric phase by slowly lowering your heels.
- Not achieving a full range of motion limits muscle activation; ensure your heels drop below the platform for a deep stretch and rise as high as possible for peak contraction.
- Using too much momentum from the hips or back can decrease calf isolation; keep your torso stable and focus on ankle plantarflexion.
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Get Ellim — FreeQuestions
What muscles does Weighted Donkey Calf Raise work?
Weighted Donkey Calf Raise primarily targets Gastrocnemius. Secondary muscles include Soleus.
Is Weighted Donkey Calf Raise good for beginners?
Weighted Donkey Calf Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted Donkey Calf Raise?
You need Weighted to perform Weighted Donkey Calf Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted Donkey Calf Raise?
Focus on a full range of motion by achieving a deep stretch at the bottom and a powerful peak contraction at the top of each repetition. Control the eccentric (lowering) phase of the movement, resisting the weight as your heels descend to maximize muscle engagement and minimize bouncing. Keep your knees slightly bent throughout the exercise, avoiding locking them out, to protect the joint and better isolate the calf muscles. Maintain a stable torso and avoid using momentum from your hips or back; the movement should originate solely from your ankles.
What are common mistakes when doing Weighted Donkey Calf Raise?
Bouncing at the bottom of the movement reduces tension on the calves; instead, control the eccentric phase by slowly lowering your heels. Not achieving a full range of motion limits muscle activation; ensure your heels drop below the platform for a deep stretch and rise as high as possible for peak contraction. Using too much momentum from the hips or back can decrease calf isolation; keep your torso stable and focus on ankle plantarflexion.
Related exercises
Barbell Floor Calf Raise
Calves · Gastrocnemius · Barbell
Lever Donkey Calf Raise
Calves · Gastrocnemius · Leverage machine
Dumbbell Single Leg Calf Raise
Calves · Gastrocnemius · Dumbbell
Donkey Calf Raise
Calves · Gastrocnemius · Body weight
Seated Foot Slide
Calves · Body weight
Barbell Lying Lifting (on hip)
Hips · Gluteus Maximus · Barbell
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Free · iPhone only · Available on the App Store