Beginner
ONE LEG DONKEY CALF RAISE
Lower legs
Body Part
Calves
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Calves
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, toes pointing forward.
2
Step:2 Place your hands on a stable surface for support, such as a wall or a bar.
3
Step:3 Lift one leg off the ground, keeping your knee slightly bent.
4
Step:4 Raise your heel as high as possible, using your calf muscles.
5
Step:5 Pause for a moment at the top, then slowly lower your heel back down.
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Step:6 Repeat for the desired number of repetitions, then switch legs.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
