Weighted Donkey Calf Raise

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Weighted Donkey Calf Raise demonstration

Exercise overview

Training details

Calves

Equipment

Weight Plate

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Stand with the forefeet on a raised edge, hinge forward at the hips, and hold a stable support.
02Secure the load across the hips or lower back and keep the knees mostly straight.
03Lower the heels slowly below the platform until the calves are stretched.
04Press through the balls of the feet to raise the heels as high as possible.
05Pause at the top, then lower under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDonkey Calf Raises

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Calf Raise

Comparable substituteSingle-Leg Calf Raise

Comparable substituteDonkey Calf Raise Machine

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