Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

One leg donkey calf raise

Intermediate

One leg donkey calf raise is a isolation bodyweight exercise for the calves, also working the hamstrings and glutes.

Trained one side at a time.

What it works

Primary muscle

Calves

Also works

HamstringsGlutes

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart, toes pointing forward.
  2. 2Place your hands on a stable surface for support, such as a wall or a bar.
  3. 3Lift one leg off the ground, keeping your knee slightly bent.
  4. 4Raise your heel as high as possible, using your calf muscles.
  5. 5Pause for a moment at the top, then slowly lower your heel back down.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Weighted donkey calf raiseWeight plate
  • Barbell standing leg calf raiseBarbell
  • Dumbbell seated one leg calf raiseDumbbell
  • Dumbbell seated one leg calf raise - palm upDumbbell
  • Barbell standing calf raiseBarbell
  • Donkey calf raiseBodyweight

Easier variations

  • Bodyweight standing calf raiseBodyweight
  • Donkey calf raiseBodyweight
  • Standing calf raise (on a staircase)Bodyweight
  • Standing calvesBodyweight

Harder variations

  • Weighted donkey calf raiseWeight plate
  • Band single leg reverse calf raiseResistance band
  • Dumbbell seated one leg calf raise - palm upDumbbell
  • Band single leg calf raiseResistance band
Logged today · 1 min restOne leg donkey calf raise

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight