Library / Calves
Donkey or Hip-Hinged Calf Raise
Machine · Isolation · Isolation
Calves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Calves
- Equipment
- Machine
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Place the balls of your feet on the edge of the calf block, allowing your heels to drop into a deep, full stretch.
- Pause for one full second in the stretched position to eliminate the Achilles tendon bounce.
- Drive through your big toes to raise your heels as high as possible into peak plantarflexion.
- Hold the peak squeeze for 2 seconds, then lower under a controlled 3-second tempo.
Joint & safety considerations
No specific joint contraindications are flagged for Donkey or Hip-Hinged Calf Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Seated Calf Raise | Barbell swap | Barbell |
| Bodyweight Standing Calf Raise | Bodyweight swap | Bodyweight |
| Bodyweight Standing Calf Raise on a Stepbox Femal | Bodyweight swap | Bodyweight |
| Butt Kicks | Bodyweight swap | Bodyweight |
| Calf Raise with Wall Support | Bodyweight swap | Bodyweight |
| Dumbbell Standing Calf Raise | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.