Donkey Calf Raise Strength Standards for Men and Women
Discover how your Donkey Calf Raise performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Donkey Calf Raise Strength Level
Calculate Your Donkey Calf Raise Strength
Donkey Calf Raise Rep Standards
Compare your Donkey Calf Raise performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 20 |
| Intermediate | 67 |
| Advanced | 130 |
| Elite | 203 |
Donkey Calf Raise Standards by Bodyweight
Find the Donkey Calf Raise strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 31 | 94 | 180 | 284 |
| 120 lbs | < 1 | 30 | 89 | 169 | 266 |
| 130 lbs | < 1 | 28 | 84 | 160 | 250 |
| 140 lbs | < 1 | 27 | 80 | 151 | 236 |
| 150 lbs | < 1 | 26 | 76 | 144 | 224 |
| 160 lbs | < 1 | 25 | 73 | 137 | 212 |
| 170 lbs | < 1 | 23 | 69 | 130 | 202 |
| 180 lbs | < 1 | 22 | 66 | 125 | 193 |
| 190 lbs | < 1 | 21 | 64 | 119 | 185 |
| 200 lbs | < 1 | 20 | 61 | 115 | 177 |
| 210 lbs | < 1 | 19 | 59 | 110 | 170 |
| 220 lbs | < 1 | 19 | 56 | 106 | 164 |
| 230 lbs | < 1 | 18 | 54 | 102 | 158 |
| 240 lbs | < 1 | 17 | 52 | 98 | 152 |
| 250 lbs | < 1 | 16 | 51 | 95 | 147 |
| 260 lbs | < 1 | 15 | 49 | 92 | 142 |
| 270 lbs | < 1 | 15 | 47 | 89 | 138 |
| 280 lbs | < 1 | 14 | 45 | 86 | 133 |
| 290 lbs | < 1 | 13 | 44 | 83 | 129 |
| 300 lbs | < 1 | 13 | 43 | 81 | 125 |
| 310 lbs | < 1 | 12 | 41 | 79 | 122 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 13 | 44 | 84 | 130 |
| 100 lbs | < 1 | 14 | 43 | 81 | 124 |
| 110 lbs | < 1 | 14 | 42 | 78 | 118 |
| 120 lbs | < 1 | 15 | 41 | 75 | 113 |
| 130 lbs | < 1 | 15 | 40 | 72 | 108 |
| 140 lbs | < 1 | 15 | 39 | 69 | 104 |
| 150 lbs | < 1 | 14 | 38 | 67 | 100 |
| 160 lbs | < 1 | 14 | 37 | 65 | 96 |
| 170 lbs | < 1 | 14 | 36 | 62 | 92 |
| 180 lbs | < 1 | 14 | 35 | 60 | 89 |
| 190 lbs | < 1 | 13 | 34 | 58 | 86 |
| 200 lbs | < 1 | 13 | 33 | 57 | 83 |
| 210 lbs | < 1 | 13 | 32 | 55 | 80 |
| 220 lbs | < 1 | 13 | 31 | 53 | 78 |
| 230 lbs | < 1 | 12 | 30 | 52 | 75 |
| 240 lbs | < 1 | 12 | 29 | 50 | 73 |
| 250 lbs | < 1 | 12 | 28 | 49 | 71 |
| 260 lbs | < 1 | 12 | 28 | 47 | 69 |
Donkey Calf Raise Standards by Age
Discover how Donkey Calf Raise strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 16 | 56 | 109 | 172 |
| 20 | < 1 | 22 | 68 | 129 | 200 |
| 25 | < 1 | 23 | 70 | 133 | 206 |
| 30 | < 1 | 23 | 70 | 133 | 206 |
| 35 | < 1 | 23 | 70 | 133 | 206 |
| 40 | < 1 | 23 | 70 | 133 | 206 |
| 45 | < 1 | 21 | 65 | 124 | 194 |
| 50 | < 1 | 18 | 60 | 115 | 181 |
| 55 | < 1 | 15 | 53 | 104 | 165 |
| 60 | < 1 | 12 | 46 | 93 | 149 |
| 65 | < 1 | 9 | 39 | 82 | 132 |
| 70 | < 1 | 5 | 32 | 70 | 115 |
| 75 | < 1 | < 1 | 26 | 60 | 100 |
| 80 | < 1 | < 1 | 21 | 51 | 87 |
| 85 | < 1 | < 1 | 16 | 43 | 75 |
| 90 | < 1 | < 1 | 12 | 36 | 65 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 30 | 57 | 88 |
| 20 | < 1 | 13 | 38 | 69 | 105 |
| 25 | < 1 | 14 | 39 | 72 | 108 |
| 30 | < 1 | 14 | 39 | 72 | 108 |
| 35 | < 1 | 14 | 39 | 72 | 108 |
| 40 | < 1 | 14 | 39 | 72 | 108 |
| 45 | < 1 | 12 | 36 | 67 | 101 |
| 50 | < 1 | 10 | 32 | 61 | 94 |
| 55 | < 1 | 8 | 28 | 54 | 85 |
| 60 | < 1 | 5 | 23 | 47 | 75 |
| 65 | < 1 | < 1 | 18 | 40 | 65 |
| 70 | < 1 | < 1 | 14 | 33 | 56 |
| 75 | < 1 | < 1 | 10 | 27 | 47 |
| 80 | < 1 | < 1 | 7 | 21 | 39 |
| 85 | < 1 | < 1 | < 1 | 16 | 32 |
| 90 | < 1 | < 1 | < 1 | 13 | 27 |
Donkey Calf Raise Overview
The Donkey Calf Raise is a powerful exercise designed to target and build the calf muscles by performing a calf raise with a forward-leaning position to maximize stretch and contraction.
Muscles Worked
Equipment Needed
Raised platform or step
How To Perform the Donkey Calf Raise
- Start by positioning yourself in a forward-leaning stance with your hands resting on a stable surface, such as a bench or a wall.
- Place the balls of your feet on the edge of a raised platform or step, allowing your heels to hang off the edge.
- Engage your core and keep your back straight while maintaining a slight bend in your knees.
- Slowly lower your heels towards the ground, feeling a stretch in your calf muscles.
- Push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement.
- Hold the top position for a moment, then slowly lower your heels back to the starting position.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Donkey Calf Raise for proper technique and tips.
Pro Tips for Donkey Calf Raise
- Maintain a controlled movement throughout the exercise to maximize muscle engagement and reduce the risk of injury.
- Avoid bouncing at the bottom of the movement; instead, perform slow and deliberate repetitions for optimal muscle activation.
- Ensure your knees remain slightly bent to avoid placing excessive strain on your joints.
- Focus on a full range of motion by allowing your heels to drop below the platform and raising them as high as possible.
Donkey Calf Raise Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Donkey Calf Raise?
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