What muscles does the Donkey Calf Raise work?

The Donkey Calf Raise mainly works the calves.

How many sets and reps of the Donkey Calf Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Donkey Calf Raise?

Ankle Dorsiflexion Mobilization, Barbell Standing Calf Raise, Bodyweight Calf Raise and Dumbbell Calf Raise work the same main muscle.

Donkey Calf Raise

Hinged at the hips under the pad, drive through the toes to load the gastrocnemius on stretch.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Calves
Equipment: Machine
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the calves, for when the machine is taken or you want a change.

Questions

What muscles does the Donkey Calf Raise work?: The Donkey Calf Raise mainly works the calves.
What equipment do you need for the Donkey Calf Raise?: A machine.
How many sets and reps of the Donkey Calf Raise?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Donkey Calf Raise?: Ankle Dorsiflexion Mobilization, Barbell Standing Calf Raise, Bodyweight Calf Raise and Dumbbell Calf Raise work the same main muscle.

Program it for your clients

Coaches add the Donkey Calf Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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