Donkey calf raise

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How to do it

Donkey calf raise. Torso at 90°. Optimal gastrocnemius length for activation.

Muscles worked

Mainly pantorrillas. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Bouncing at the bottom using the Achilles tendon stretch reflex, without a pause or full stretch.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Standing calf raise
• Seated calf raise
• Leg press calf raise
• Barbell calf raise
• Dumbbell calf raise

Add it to your routine

FitnessAI can generate a personalized routine that includes Donkey calf raise based on your level, goal and available days.

Frequently asked questions

What muscles does Donkey calf raise work?

Donkey calf raise mainly works the pantorrillas muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Donkey calf raise should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for pantorrillas to your level (about 10–20 sets per muscle per week).

Is Donkey calf raise good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pantorrillas.

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