Donkey Calf Raise

Directions:

Preperation/body position

1. Set correct resistance on machine. Alter settings, if necessary.
2. Position hip and lower back under pad, and hold onto handles for better support.
3. Place balls of feet on raised platform, with rest of feet hanging over edge.
4. Maintain a slight stiff bend in the knee throughout execution.
5. *Please read specific instructions on the machine being used.*

Excution/Movement

1. Raise heels of feet by extending ankles. Extend fully onto tip toes.
2. Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
3. Repeat for desired amount of repetitions.
4. *Please read specific instructions on the machine being used.*

Comments

The donkey calf raise is an effective exercise to stress the muscles of the posterior lower leg. Primarily stimulated is the gastrocnemius, as they are greatly recruited during ankle extension when there is no significant bend in the knees.

The gastrocnemius has a greater ratio of type ii fibres compared to that of the solues, which has an abundance of type i fibres. Therefore, it is wise to target the gastrocnemius with a greater load, so that the larger motor units in the gastrocnemius start to fire to recruit the type ii fibres to execute the lift.

If we wish to fully stimulate the gastrocnemius we must perform the exercise with a full range of motion. The gastrocnemius is most active during the eccentric phrase of the movement, therefore we must not neglect this portion of the movement. Perform the eccentric phrase in a slow controlled manner to gain the best recruitment of the gastrocnemius.

It is often argued that by altering feet position for the execution of the calf raise, we can shift emphasis onto either head of the gastrocnemius. Pointing toes inwards during executing stimulating the lateral (outer) head, and pointing them outwards stimulating the medial (inner) head of the gastrocnemius. Research carried out by Dr. Per Tesch has shown that if we point toes inwards during the execution of the exercise, we stimulate both heads of the gastrocnemius equally. However, by pointing toes outward during the execution, we can stimulate the medial head of the gastrocnemius to a greater degree.