Single-Leg Donkey Calf Raise

Body region

• Legs

Equipment

• Step Platform or Plyo Box or Weight Plate

Technique

1. Stand with the ball of one foot on a step, hinge forward and support your upper body on a bench or rail.
2. Hook the free foot behind the working ankle.
3. Lower the heel as far as is comfortable to stretch the calf.
4. Rise as high as you can onto the ball of the foot, pause, then lower slowly; switch legs.

Cues

• Keep the hips over the working foot and the knee nearly straight.
• Pause at the top and in the stretch.

Common mistakes

• Bouncing out of the bottom.
• Bending the knee to push up.
• Rounding the back while leaning forward.

Variations

• Weighted Donkey Calf Raise

Alternatives

• Standing Calf Raise
• Seated Calf Raise