How to do the Weighted Donkey Calf Raise
Weighted Donkey Calf Raise is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Weighted Donkey Calf Raise demonstration · © GymiaFit
Weighted Donkey Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted Donkey Calf Raise step by step
- 1Stand on a raised platform with your toes on the edge and your heels hanging off.
- 2Hold onto a stable object for support.
- 3Raise your heels as high as possible by extending your ankles.
- 4Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Donkey Calf Raise — questions
What muscles does the Weighted Donkey Calf Raise work?
The Weighted Donkey Calf Raise primarily targets the Calves. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Weighted Donkey Calf Raise?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Donkey Calf Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Donkey Calf Raise?
Ankle Circles, Assisted Lying Calves Stretch, Band Single Leg Calf Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Donkey Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.