Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
AdvancedIsolationBodyweight
One Leg Donkey Calf Raise
Calves · Lower Legs
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, toes pointing forward.
- 2
Place your hands on a stable surface for support, such as a wall or a bar.
- 3
Lift one leg off the ground, keeping your knee slightly bent.
- 4
Raise your heel as high as possible, using your calf muscles.
- 5
Pause for a moment at the top, then slowly lower your heel back down.
- 6
Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Calves · Lower Legs
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Alternatives
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