One Leg Donkey Calf Raise
Strengthen your calves with the One Leg Donkey Calf Raise. This bodyweight exercise isolates the gastrocnemius, improving lower leg power and endurance.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of One Leg Donkey Calf Raise
Weighted Donkey Calf Raise
Calves · Gastrocnemius · Weighted
Single Leg Calf Raise Off Step
Calves · Gastrocnemius · Body weight
One Leg Floor Calf Raise
Calves · Gastrocnemius · Body weight
Donkey Calf Raise
Calves · Gastrocnemius · Body weight
Description
A strength training exercise focusing on the calf muscles by raising the body using one leg while the other leg is raised off the floor.
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How to do One Leg Donkey Calf Raise
- 01Setup
Stand on one leg, with the ball of your foot on an elevated surface like a step or curb. Keep your other leg bent at the knee, foot lifted behind you.
- 02Setup
Maintain a slight bend in your standing knee to avoid locking it, and keep your torso upright with a neutral spine. You can hold onto a stable object for balance if needed.
- 03
Slowly lower your heel below the elevated surface, feeling a stretch in your calf muscle. Control this eccentric phase of the movement.
- 04
Push through the ball of your foot, especially your big toe, to raise your heel as high as possible, contracting your calf muscle forcefully at the top.
- 05
Hold the peak contraction briefly, then slowly and with control return to the stretched position to complete one repetition.
Tips
- Focus on a full range of motion: Ensure your heel drops below the step for a deep stretch and raises as high as possible for a strong contraction.
- Control the tempo: Avoid bouncing at the bottom or rushing the movement; a slow, controlled pace maximizes muscle engagement and reduces injury risk.
- Engage your core for stability: Brace your abdominal muscles to maintain balance and prevent unnecessary swaying, especially when not holding onto support.
- Vary foot position slightly: Experiment with toes pointing straight, slightly inward, or slightly outward to target different parts of the gastrocnemius and soleus more effectively.
Common mistakes
- Rushing the movement and using momentum reduces muscle engagement; instead, perform each rep slowly and deliberately, focusing on the calf contraction.
- Not achieving a full range of motion limits muscle development; ensure your heel drops fully below the step and raises as high as possible for maximum stretch and contraction.
- Leaning excessively forward or backward compromises balance and places undue stress on other joints; keep your torso upright and core engaged to maintain proper posture.
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Get Ellim — FreeQuestions
What muscles does One Leg Donkey Calf Raise work?
One Leg Donkey Calf Raise primarily targets Gastrocnemius. Secondary muscles include Soleus.
Is One Leg Donkey Calf Raise good for beginners?
One Leg Donkey Calf Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for One Leg Donkey Calf Raise?
You need Body weight to perform One Leg Donkey Calf Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for One Leg Donkey Calf Raise?
Focus on a full range of motion: Ensure your heel drops below the step for a deep stretch and raises as high as possible for a strong contraction. Control the tempo: Avoid bouncing at the bottom or rushing the movement; a slow, controlled pace maximizes muscle engagement and reduces injury risk. Engage your core for stability: Brace your abdominal muscles to maintain balance and prevent unnecessary swaying, especially when not holding onto support. Vary foot position slightly: Experiment with toes pointing straight, slightly inward, or slightly outward to target different parts of the gastrocnemius and soleus more effectively.
What are common mistakes when doing One Leg Donkey Calf Raise?
Rushing the movement and using momentum reduces muscle engagement; instead, perform each rep slowly and deliberately, focusing on the calf contraction. Not achieving a full range of motion limits muscle development; ensure your heel drops fully below the step and raises as high as possible for maximum stretch and contraction. Leaning excessively forward or backward compromises balance and places undue stress on other joints; keep your torso upright and core engaged to maintain proper posture.
Related exercises
Bodyweight Walking Calf Raise
Calves · Body weight
Bodyweight Standing Pulse Calf Raise
Calves · Gastrocnemius · Body weight
Bodyweight Standing Calf Raise
Calves · Gastrocnemius · Body weight
Weighted Seated Calf Raise
Calves · Gastrocnemius · Weighted
Seated Foot Slide
Calves · Body weight
Barbell Lying Lifting (on hip)
Hips · Gluteus Maximus · Barbell
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Free · iPhone only · Available on the App Store