Standing Calf Raise (machine)

Directions:

Preperation/body position

1. Set correct resistance on machine. Alter machine settings is needed.
2. Place shoulders under shoulder pads. Place balls of feet on raised platform, with rest of feet hanging over edge.
3. Stand erect, with back straight. Hold onto handles for more stability.
4. *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 standing calf raise is an exercise that will successful recruit the muscles of the posterior lower leg, primarily used to target the gastrocnemius due to it being in its mechanical advantageous position, when legs are relatively straight.

8-15 reps will likely be the optimal rep range for hypertrophy of the gastrocnemius heads. Due to the higher ratio of type ii fibres in the gastrocnemius, compared to the abundance of type i fibres in the solues, the gastrocnemius is best recruited when the load is increased so that the larger motor units in the gastrocnemius start firing to execute the lift, leaving the soleus more inactive.

Full range of motion is an important aspect of this exercise. The gastrocnemius has been shown to be more active during the eccentric phrase of ankle flexion. Therefore, neglecting the negative portion of the calf raise is unwise if we want maximum development. Performing the movement in a slow controlled way, reaching peak contraction at the top, and a controlled eccentric phrase (with a stretch at the bottom), is ideal.

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.