One Leg Donkey Calf Raise

Setup

1. 01Place the ball of one foot on a step or block with the heel hanging free.
2. 02Hinge at the hips to roughly 90 degrees and support the torso on a bench or rail.
3. 03Hook the free foot behind the working ankle or hold it off the floor.
4. 04Keep the working knee straight but not forcefully locked.

Execution

1. 01Lower the heel below the step until you feel a deep calf stretch.
2. 02Pause briefly in the stretched position.
3. 03Drive up through the ball of the foot to full plantar flexion.
4. 04Squeeze at the top for a second, then lower under control and repeat.

Checkpoints

• -Hips stay hinged and level; the torso does not bounce to assist.
• -The knee stays extended so the gastrocnemius does the work.
• -Each rep uses the full range from deep stretch to high heel.
• -The movement is driven by the ankle, not by hip or knee action.

Common mistakes

• -Bouncing out of the bottom stretch.
• -Cutting range short at both ends of the rep.
• -Bending the knee, which shifts work to the soleus.
• -Rocking the torso up and down to add momentum.