The one leg donkey calf raise is a bodyweight exercise targeting the calves, performed by raising the heel of one foot while the other leg is lifted, often using a wall or bar for balance.
Also Works
HamstringsGlutes
How to Perform
1
Stand with your feet shoulder-width apart, toes pointing forward.
2
Place your hands on a stable surface for support, such as a wall or a bar.
3
Lift one leg off the ground, keeping your knee slightly bent.
4
Raise your heel as high as possible, using your calf muscles.
5
Pause for a moment at the top, then slowly lower your heel back down.
6
Repeat for the desired number of repetitions, then switch legs.
Pro Tips
•Lean forward at the hips to about a 90-degree angle with your torso parallel to the floor, supporting yourself with your hands.
•Let the heel of the working leg drop as low as possible before driving up on the toes for full range.
•Stand on a raised surface to increase the available range of motion at the bottom of the movement.
Common Mistakes
•Not leaning forward enough, which turns it into a regular Standing Calf Raise and changes the muscle emphasis.
•Using the non-working leg to push off the ground subtly, reducing the single-leg challenge.
•Rushing through the bottom stretch instead of pausing to load the calf at its most lengthened position.