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Lower Legs Exercise · Body Weight

One Leg Donkey Calf Raise exercise animation

One Leg Donkey Calf Raise

Category
Lower Legs
Equipment
Body Weight
Target
Calves

Loading a donkey calf raise on one leg at a time forces each calf to handle the full body weight independently, exposing side-to-side strength or flexibility differences a two-leg version can hide. The forward-hinged hip position stretches the calf more than a standing raise does.

How to Do the One Leg Donkey Calf Raise

  1. Begin standing feet shoulder-width apart with toes facing forward.
  2. Rest your hands on something stable, like a wall or bar, for balance.
  3. Raise one foot off the floor, allowing a slight bend in that knee.
  4. Push up onto the ball of your standing foot, lifting the heel as high as your calf allows.
  5. Hold the top position briefly, then ease your heel back down.
  6. Perform the target reps, then switch to the opposite leg.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The One Leg Donkey Calf Raise primarily targets the Calves, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have body weight? These target the same calves with different equipment.

Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves Cable Standing Calf Raise Cable Standing Calf Raise Cable · Calves

FAQ

What muscles does the One Leg Donkey Calf Raise work?
The One Leg Donkey Calf Raise primarily targets the calves, with the hamstrings and glutes assisting.
What equipment do I need for the One Leg Donkey Calf Raise?
The One Leg Donkey Calf Raise is done with no equipment — just body weight.
What's a good alternative to the One Leg Donkey Calf Raise?
If you don't have access to the space or setup it needs, the Assisted Lying Calves Stretch targets the same calves using assisted instead.