TETSUOne Leg Donkey Calf Raise
The One Leg Donkey Calf Raise is a bodyweight exercise for the lower legs that primarily targets the calves, with the hamstrings and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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.
Common questions
What muscles does the One Leg Donkey Calf Raise work?
The One Leg Donkey Calf Raise primarily targets the calves. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the One Leg Donkey Calf Raise?
None. The One Leg Donkey Calf Raise uses your body weight only, so you can do it anywhere.
How many sets and reps of the One Leg Donkey Calf Raise should I do?
3 to 4 sets of 10 to 15 controlled reps of the One Leg Donkey Calf Raise suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your calves volume climb, and let AI plan your week. Scan the code or grab the app — free to start.