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Calves

Donkey Calf Raises

Donkey Calf Raises (Start)Donkey Calf Raises (End)
LevelIntermediateEquipmentOtherMechanicIsolationForcePush

A calf raise performed with your hips hinged and torso leaning forward, giving the calves a deep stretch under load.

Strength
Primary musclesCalves

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %
Effort during a set5.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place the front of your feet on a block with your heels off the edge.
  2. 2Hinge forward at the waist and rest your forearms on a bench or bar.
  3. 3Keep your knees straight but not locked.

How to perform

  1. 1Drop your heels below the block as far as comfortable.
  2. 2Push up onto the balls of your feet, rising high.
  3. 3Hold the peak for a second.
  4. 4Return slowly into the stretched position.

Alternatives

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Stretches for Calves

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