Which muscles does the One-Leg Donkey Calf Raise work?

This exercise primarily targets the calf muscles, specifically the gastrocnemius and soleus. It also engages the glutes and stabilizing muscles in the lower leg to maintain balance throughout the movement.

Do I need equipment for the One-Leg Donkey Calf Raise?

You only need a stable surface like a bench or sturdy support to hold onto for balance. It can also be done at home by using a countertop, wall, or chair instead of gym equipment.

Is the One-Leg Donkey Calf Raise suitable for beginners?

Yes, beginners can perform this exercise, but should start without added weight to learn proper form. Focus on slow, controlled movements and maintaining stability before progressing to more advanced variations.

What are common mistakes when performing the One-Leg Donkey Calf Raise?

Common errors include bouncing through the movement, not fully lowering the heel, and leaning too heavily on the support surface. To avoid these, move slowly, stretch fully at the bottom, and keep your core engaged for better control.

How many sets and reps should I do for One-Leg Donkey Calf Raises?

For general strength and endurance, aim for 3 sets of 12–15 reps per leg. If your goal is muscle growth, perform 4–5 sets of 8–10 slower, more controlled reps with added resistance if possible.

Are there any safety tips for doing the One-Leg Donkey Calf Raise?

Ensure your support surface is stable and won't move during the exercise to prevent falls. Always warm up your lower legs before training and avoid excessive bouncing to reduce strain on the Achilles tendon.

What variations can I try for the One-Leg Donkey Calf Raise?

You can add a weighted backpack or hold a dumbbell for extra resistance, or perform the move on a raised platform to increase range of motion. Switching to the two-leg donkey calf raise is also useful for building overall calf endurance.

One-Leg Donkey Calf Raise

Target Muscles

Primary:

Lower legs

Secondary:

Glutes

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Stand facing a bench with your hands resting on it for support, torso bent forward, and one leg lifted off the ground. With the ball of your supporting foot on the floor, lower your heel to stretch your calf, then push through the ball of your foot to raise your heel as high as possible. Keep the movement slow and controlled, focusing on a strong calf contraction at the top.

Step-by-Step Instructions

Begin by positioning yourself in front of a sturdy bench or platform. Place both hands on the bench for support, keeping your arms straight and your torso bent forward at the hips.
Lift one leg off the ground, bending it at the knee so that your weight is supported entirely by the other leg.
Position the ball of your supporting foot on the ground, with your heel slightly elevated.
Slowly lower your heel toward the ground, stretching your calf muscle fully.
Push through the ball of your foot to raise your heel as high as possible, contracting your calf muscle at the top of the movement.
Hold the contraction briefly, then lower your heel back down in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other leg.

Explore more lower legs exercises or bench exercises in our exercise library.

Alternative Exercises

Donkey Calf Raise

Lower legs

Bench • Bodyweight

Weighted Donkey Calf Raise

Lower legs

Bench • Bodyweight

Dumbbell Single-Leg Calf Raise

Lower legs

Dumbbell

Dumbbell Standing Single-Leg Calf Raise

Lower legs

Dumbbell

Frequently Asked Questions

Which muscles does the One-Leg Donkey Calf Raise work?: This exercise primarily targets the calf muscles, specifically the gastrocnemius and soleus. It also engages the glutes and stabilizing muscles in the lower leg to maintain balance throughout the movement.
Do I need equipment for the One-Leg Donkey Calf Raise?: You only need a stable surface like a bench or sturdy support to hold onto for balance. It can also be done at home by using a countertop, wall, or chair instead of gym equipment.
Is the One-Leg Donkey Calf Raise suitable for beginners?: Yes, beginners can perform this exercise, but should start without added weight to learn proper form. Focus on slow, controlled movements and maintaining stability before progressing to more advanced variations.
What are common mistakes when performing the One-Leg Donkey Calf Raise?: Common errors include bouncing through the movement, not fully lowering the heel, and leaning too heavily on the support surface. To avoid these, move slowly, stretch fully at the bottom, and keep your core engaged for better control.
How many sets and reps should I do for One-Leg Donkey Calf Raises?: For general strength and endurance, aim for 3 sets of 12–15 reps per leg. If your goal is muscle growth, perform 4–5 sets of 8–10 slower, more controlled reps with added resistance if possible.
Are there any safety tips for doing the One-Leg Donkey Calf Raise?: Ensure your support surface is stable and won't move during the exercise to prevent falls. Always warm up your lower legs before training and avoid excessive bouncing to reduce strain on the Achilles tendon.
What variations can I try for the One-Leg Donkey Calf Raise?: You can add a weighted backpack or hold a dumbbell for extra resistance, or perform the move on a raised platform to increase range of motion. Switching to the two-leg donkey calf raise is also useful for building overall calf endurance.