One Leg Donkey Calf Raise
One Leg Donkey Calf Raise is a step up once the basics feel easy and works before or after your main squat.
How to do 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.
One Leg Donkey Calf Raise Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common One Leg Donkey Calf Raise Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than One Leg Donkey Calf Raise
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One Leg Donkey Calf Raise — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the One Leg Donkey Calf Raise work?
The One Leg Donkey Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the One Leg Donkey Calf Raise should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the One Leg Donkey Calf Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the One Leg Donkey Calf Raise?
Try the Barbell Standing Rocking Leg Calf Raise, Weighted Donkey Calf Raise or the Sled Forward Angled Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
