Single-Leg Calf Donkey Raise
Strengthen calves & improve ankle stability! Single-leg variation adds intensity. All you need is a bench. Get started now!
Required Equipment
Muscle Groups
Primary
Instructions
1. Stand facing a bench or sturdy elevated surface that you can lean on for support.
2. Lean forward and place your hands on the bench, keeping your back straight.
3. Position one foot flat on the floor, and let your other foot hang freely off the edge of the bench or platform.
4. Push through the ball of your standing foot and raise your heel as high as possible, focusing on contracting your calf muscle.
5. Slowly lower your heel back to the starting position, stretching the calf muscle. Make sure to lower below the level of the platform to get a full stretch.
6. Complete the desired number of repetitions, then switch legs and repeat the exercise with the other calf.
Make sure to perform the exercise with controlled movements and avoid bouncing at the bottom of the movement. If you wish to add resistance, you can use a weight belt, hold a dumbbell, or wear a weighted vest.
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