One Leg Donkey Calf Raise
Description
The one-leg donkey calf raise performs donkey calf raises (bent at the waist) on a single leg. The bent-over position and single-leg loading create significant gastrocnemius demand. A partner can sit on your lower back for added load.
Muscle Group
Equipment Required
One Leg Donkey Calf Raise Instructions
- Stand on a step with the ball of your right foot on the edge. Bend at the waist and support yourself on a bench or rack.
- Tuck your left foot behind your right ankle.
- Lower your right heel as far as possible for a full stretch.
- Press through the ball of your foot to raise as high as possible.
- Squeeze your calf at the top.
- Lower under control. Complete reps, then switch legs.
- A partner can sit on your lower back for added load.
- Aim for 15 to 20 reps per leg.
One Leg Donkey Calf Raise Form & Visual
One Leg Donkey Calf Raise Benefits
- Doubles the calf demand per leg
- Bent-over position targets the gastrocnemius
- Partner can add load by sitting on your back
- Exposes left-right calf imbalances
- No machine needed
- Unique old-school calf exercise
One Leg Donkey Calf Raise Muscles Worked
- Gastrocnemius (working leg)
- Soleus
- Achilles tendon
One Leg Donkey Calf Raise Variations & Alternatives
- DB Single-Leg Calf Raise
- Donkey Calf Raise (two legs)
- Bodyweight Calf Raise
- Heel Drops (eccentric)
- Smith Donkey Calf Raise
