Single Leg Donkey Calf Raise
- Primary muscleCalves
- EquipmentBodyweight
- DifficultyIntermediate
- TypeIsolation · Ankle extension
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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Combining the bent-over donkey position with a single working leg makes plain bodyweight genuinely hard: hamstring tension pre-stretches the gastrocnemius while one calf carries everything. It is the toughest donkey variant that needs no partner, machine, or plate, and a fair test of whether each calf can move your weight through a full range.
How to do the Single 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.
Tip: Count two seconds up, hold one at the top and take three seconds down.
Muscles worked
Primary
Calves · Legs
Standing raises target the gastrocnemius while seated raises target the deeper soleus; either way you should feel a hard cramp-like squeeze at the top and a strong stretch at the bottom.
Secondary
- Hamstrings — The hamstrings only stabilize here — it is the gastrocnemius that shares the knee-crossing role, so straight legs keep it loaded while bent knees hand the work to the soleus.
- Glutes
Common mistakes
- Bouncing out of the bottom — the Achilles tendon does the work if you rebound; pause at the bottom of the stretch for a count before pressing up.
- Cutting the range short — go all the way down until you feel a full stretch in the calf and all the way up onto the big toe.
- Rolling onto the outer foot — drive through the big toe side of the ball of the foot to keep the whole calf working.
- Too heavy, too fast — calves handle high loads but they respond to controlled reps with a slow descent, not bouncing partials.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Calf raises go at the end of a lower body session or between sets of an upper body lift. Superset seated and standing raises to hit both parts of the calf back to back.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Single Leg Donkey Calf Raise work?
The Single Leg Donkey Calf Raise primarily works the calves. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Single Leg Donkey Calf Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Donkey Calf Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Donkey Calf Raise?
If you cannot do the Single Leg Donkey Calf Raise, try the Partner Donkey Calf Raise, the Step Barbell Standing Calf Raise or the Step Dumbbell Seated Single Leg Calf Raise. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Donkey Calf Raise, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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