Single-legged donkey calf raises

For the single-leg variation of Donkey calf raises, you'll need a support. Besides the weight bench at the gym, household items like a table, chair, or other everyday objects can serve the purpose. Start by positioning yourself about a step away from the support. The foot of the working leg is in full contact with the ground, with the leg almost extended and a slight bend to protect the knee. Angle the other leg backward and lift it into the air. Support yourself with your arms directly under your shoulders on the support. Keep your back straight and parallel to the ground. A slight arch in the lower back can also protect the spine.

Movement execution

Initiate the single-leg Donkey calf raises by pressing the calf upward over the heel. Execute the movement as far as possible without altering the fundamental upper body posture. Ensure that the upper body remains entirely straight. Then lower the calf with the heel back down until it almost touches the ground. Begin the next repetition just before lowering the heel again.

Stressed muscles and common mistakes

For more insights into the targeted muscles and typical errors during the one-legged Donkey Calf Raises exercise, check out the page on Donkey Calf Raises / Donkey Wadenheben.

Alternative variants to Donkey calf raises on one leg

To add variety to your training, you can also explore similar exercises or other versions of one-legged Donkey Wadenheben.