Weighted Donkey Calf Raise
Use added external load to build strength you can feel outside the gym: Weighted Donkey Calf Raise fits into any lower-body session.
How to do Weighted Donkey Calf Raise
- Stand on a raised platform with your toes on the edge and your heels hanging off.
- Hold onto a stable object for support.
- Raise your heels as high as possible by extending your ankles.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Weighted Donkey Calf Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Secure the load before the set so form does not shift.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add the smallest increment that still feels different.
Common Weighted Donkey Calf Raise Mistakes
Holding the weight where it drags you out of position
Keep the load close to your centre so posture does not change.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Weighted Donkey Calf Raise
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Weighted Donkey Calf Raise — Frequently Asked Questions
How do you do the Weighted Donkey Calf Raise?
Stand on a raised platform with your toes on the edge and your heels hanging off. Hold onto a stable object for support. Raise your heels as high as possible by extending your ankles. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Donkey Calf Raise work?
The Weighted Donkey Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with added weight.
How many sets and reps of the Weighted Donkey Calf Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Donkey Calf Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Donkey Calf Raise?
Try the Dumbbell Seated Calf Raise, Lever Donkey Calf Raise or the One Leg Donkey Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
