Legs · Bodyweight
One Leg Donkey Calf Raise
How to do the one leg donkey calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on the edge of a raised platform on one foot and hinge forward at the hips, bracing your hands on something sturdy. With the ball of your foot on the edge and heel hanging off, raise your heel as high as possible, then lower below platform level for a stretch. Switch sides after your reps.
- 1Feel a deep calf contraction as you lift your heel while bent at the hips
- 2Keep the working knee slightly bent and focus on the squeeze
- 3Lower slowly to maximize the stretch at the bottom
Common mistakes
- Do not bounce or jerk to lift the heel
- Avoid letting your ankle roll; press evenly through the ball of your foot
- Do not round your back; keep a neutral spine
Muscles worked
The one leg donkey calf raise mainly works the calves.
- CalvesPrimary
- Lower BackMinor
- QuadsMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the one leg donkey calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.