BackLibrary
Appears in642 Workouts*

Single-Leg Calf Donkey Raise

Strengthen calves & improve ankle stability! Single-leg variation adds intensity. All you need is a bench. Get started now!

The Single-Leg Calf Donkey Raise mainly works the calves / shins. You'll need: exercise bench.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Exercise Bench
Exercise Bench

Single-Leg Calf Donkey Raise Muscles Worked

Primary

Upper Calf (gastrocnemius); Lower Calf (soleus)

Single-Leg Calf Donkey Raise Variations and Alternatives

How to do the Single-Leg Calf Donkey Raise

  1. Stand facing a bench or sturdy elevated surface that you can lean on for support.

  2. Lean forward and place your hands on the bench, keeping your back straight.

  3. Position one foot flat on the floor, and let your other foot hang freely off the edge of the bench or platform.

  4. Push through the ball of your standing foot and raise your heel as high as possible, focusing on contracting your calf muscle.

  5. Slowly lower your heel back to the starting position, stretching the calf muscle. Make sure to lower below the level of the platform to get a full stretch.

  6. Complete the desired number of repetitions, then switch legs and repeat the exercise with the other calf.

Make sure to perform the exercise with controlled movements and avoid bouncing at the bottom of the movement. If you wish to add resistance, you can use a weight belt, hold a dumbbell, or wear a weighted vest.

---

Single-Leg Calf Donkey Raise FAQs

What muscles does the Single-Leg Calf Donkey Raise work?

The Single-Leg Calf Donkey Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.

What equipment do you need for the Single-Leg Calf Donkey Raise?

Exercise bench.

What workout day should the Single-Leg Calf Donkey Raise go on?

It belongs on leg day in a push/pull/legs routine.

What are some Single-Leg Calf Donkey Raise variations and alternatives?

Similar exercises include the Ankle Plantar Flexion, Band Two-Leg Calf Raise, Barbell Standing Deficit Bent-Knee Calf Raise and Box Bodyweight Standing Calf Step Raise.

Training calculators

Work out the numbers behind your training before your next session.