Smart Workout Diary

Single-Leg Donkey Calf Raise

The Single-Leg Donkey Calf Raise is a bodyweight calf exercise performed while hinged forward and supported with the hands. It primarily targets the calves, especially through ankle plantar flexion, while the foot and lower leg work to maintain balance. It supports calf strength, muscular endurance, and ankle control.

Demonstration

Single-Leg Donkey Calf Raise — demonstration 1
Single-Leg Donkey Calf Raise — demonstration 2

Instructions

  1. Stand near a stable support and place both hands on it at about hip height.
  2. Step one foot behind you, then lift that foot clear of the floor so all weight is on the working leg.
  3. Hinge forward at the hips with a long, neutral back and keep a light but secure hand support.
  4. Lower the working heel slowly toward the floor while keeping the knee mostly straight and the foot pointed forward.
  5. Press through the ball of the foot to raise the heel as high as comfortably possible, contracting the calf at the top.
  6. Pause briefly, lower with control, complete the repetitions, and repeat on the other side.
Muscle Group
Calves
Type
Strength
Mechanics
Isolation
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Use a stable support and do not rely on it to pull yourself upward.
  2. Keep the working foot pointing forward; avoid letting the ankle roll inward or outward.
  3. Use a slow, full comfortable range rather than bouncing at the bottom.
  4. Exhale as you rise and reduce the range or stop if sharp pain occurs.
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