One Leg Donkey Calf Raise Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Body weight
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Leg Donkey Calf Raise
How to: One Leg Donkey Calf Raise
- Start by positioning yourself on all fours with one leg extended behind you.
- Lift the heel of the extended leg towards the ceiling by pushing through the ball of your foot.
- Lower your heel back down without letting it touch the ground to maintain tension.
- Repeat for the desired number of repetitions and switch legs.
Common Mistakes
- Not maintaining balance on the supporting leg.
- Using too much momentum instead of controlled movements.
- Failing to fully extend and contract the calf muscles.
Modifications
- Use a chair or wall for support while performing the exercise.
- Perform the exercise with both legs down on the ground if single leg is too challenging.
Tips
- Keep your balance by using a wall or a sturdy surface.
- Focus on full range of motion to effectively strengthen the calves.
- Avoid bouncing at the top of the movement.
One Leg Donkey Calf Raise Alternatives
Tags
calf
strength
body weight
lower body
fitness
rehabilitation