One Leg Donkey Calf Raise

Muscles worked

Setup

1. Stand facing a flat bench and hinge at the hips until your torso is nearly parallel to the floor.
2. Place your forearms or hands on the bench for support, keeping your back flat and core engaged.
3. Lift one foot off the floor and hook it behind the ankle of the standing (working) leg.
4. Position the ball of the working foot firmly on the floor or on the edge of a slight elevation if available.

How to do it

1. Exhale as you press through the ball of your foot to raise your heel as high as possible.
2. Squeeze the calf at the top of the movement for a one-second pause to maximize peak contraction.
3. Inhale as you slowly lower your heel back to the starting position with a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one leg before switching to the other.

Form checklist

• Keep the working knee slightly soft (not locked) to focus tension on the muscle belly.
• Maintain a neutral spine and avoid rounding your lower back while leaning over.
• Ensure the weight stays centered over the big toe rather than rolling to the outer edge of the foot.
• Keep your hips square to the floor throughout the entire set.

Pro tips

• Pause for two seconds at the bottom stretch to dissipate the 'stretch reflex' from the Achilles tendon, forcing the muscle to do more work.
• Focus the mind-muscle connection on driving the ball of the foot into the floor as if you are trying to stand on your tiptoes.

Make it harder

• Perform the exercise on the edge of a step or weight plate to allow the heel to drop below the level of the toes for a deeper stretch.
• Hold a dumbbell in the hand on the same side as the working leg to add external resistance.

Frequently asked

What muscles does the one leg donkey calf raise work?

The one leg donkey calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the one leg donkey calf raise?

The one leg donkey calf raise uses dumbbell.

Is the one leg donkey calf raise good for beginners?

Yes. The one leg donkey calf raise is a beginner-friendly movement and a strong foundation to build on.

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