How to do the One Leg Donkey Calf Raise
One Leg Donkey Calf Raise is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
One Leg Donkey Calf Raise demonstration · © GymiaFit
One Leg Donkey Calf Raise at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
One Leg Donkey Calf Raise step by step
- 1Stand with your feet shoulder-width apart, toes pointing forward.
- 2Place your hands on a stable surface for support, such as a wall or a bar.
- 3Lift one leg off the ground, keeping your knee slightly bent.
- 4Raise your heel as high as possible, using your calf muscles.
- 5Pause for a moment at the top, then slowly lower your heel back down.
- 6Repeat for the desired number of repetitions, then switch legs.
One Leg Donkey Calf Raise — questions
What muscles does the One Leg Donkey Calf Raise work?
The One Leg Donkey Calf Raise primarily targets the Calves. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the One Leg Donkey Calf Raise?
None — the One Leg Donkey Calf Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the One Leg Donkey Calf Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the One Leg Donkey Calf Raise?
Ankle Circles, Bodyweight Standing Calf Raise, Calf Push Stretch With Hands Against Wall train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the One Leg Donkey Calf Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.