Bodyweight Donkey Calf Raise
Improves lower back and glute strength with minimal equipment.
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on all fours with hands under shoulders and knees under hips.
- Step 2: Lift one leg up and back, keeping knee bent at 90 degrees.
- Step 3: Focus on squeezing glutes and pushing heel towards ceiling.
- Step 4: Hold for a moment at the top, then slowly lower.
- Step 5: Alternate legs with each rep.
- Step 6: Keep core engaged throughout.
- Step 7: Avoid arching back.
Coaching tips
Benefits
Improves lower back and glute strength with minimal equipment.
Common mistakes
Letting hips sag or not fully extending.
Make it harder
Add weight or reps over time.
Make it easier
Reduce reps or sets if struggling.
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.