Calves exercise · body weight
One Leg Donkey Calf Raise
The one leg donkey calf raise is a bodyweight exercise that targets the calves, with the hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Hamstrings, glutes
- Equipment
- Body weight
- Body part
- Lower legs
How to do the one leg donkey calf raise
- Stand with your feet shoulder-width apart, toes pointing forward.
- Place your hands on a stable surface for support, such as a wall or a bar.
- Lift one leg off the ground, keeping your knee slightly bent.
- Raise your heel as high as possible, using your calf muscles.
- Pause for a moment at the top, then slowly lower your heel back down.
- Repeat for the desired number of repetitions, then switch legs.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the calves. The hamstrings and glutes work as secondary muscles. See all calf exercises or every bodyweight exercise.
