Step by step instructions, muscle activation and variants for the One-Leg Donkey Calf Raise.
A unilateral bodyweight calf raise performed with the torso bent forward and one leg working at a time. The forward lean places the gastrocnemius under a stretched position similar to a donkey calf raise machine, maximising the range of motion through the calf muscles.
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The One-Leg Donkey Calf Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.