One Leg Donkey Calf Raise

One Leg Donkey Calf Raise


This exercise involves standing on one leg and raising the heel of that foot as high as possible, targeting the calf muscles. It can be done with bodyweight or with added weight for increased resistance.

Muscle Group

Equipment Required

One Leg Donkey Calf Raise Instructions

  1. Stand on one leg with your toes on the edge of a step or raised surface.
  2. Lower your heel down as far as you can without losing balance.
  3. Raise your heel up as high as you can, contracting your calf muscle.
  4. Hold for a second at the top of the movement.
  5. Lower your heel back down and repeat for desired number of reps.
  6. Switch legs and repeat the exercise.

One Leg Donkey Calf Raise Form & Visual

One Leg Donkey Calf Raise

One Leg Donkey Calf Raise Benefits

  • Strengthens and tones the calf muscles
  • Improves balance and stability
  • Targets the soleus muscle, which is often neglected in traditional calf exercises
  • Can be done with minimal equipment and in a small space
  • Can be easily modified for different fitness levels by adjusting the weight or using a support

One Leg Donkey Calf Raise Muscles Worked

  • Gastrocnemius
  • Soleus

One Leg Donkey Calf Raise Variations & Alternatives

  • Two Leg Donkey Calf Raise
  • Seated Calf Raise
  • Standing Calf Raise
  • Smith Machine Calf Raise
  • Barbell Calf Raise
  • Dumbbell Calf Raise
  • Single Leg Calf Raise
  • Toe Press