Sled Donkey Calf Raise
The Sled Donkey Calf Raise primarily works the Gastrocnemius (Medial), with secondary activation of the Soleus and stabilizer support from the Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Serratus Anterior. It is a machine isolation exercise at beginner difficulty.
A machine isolation push exercise targeting the Gastrocnemius (Medial).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gastrocnemius (Medial) |
| Secondary | Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gastrocnemius (Medial) (calves)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Position lower back and hips under upper pad. Place forearms on supports. Position toes and balls of feet on calf block with arches and heels extending off. Straighten knees. Execution: Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Comments: Position upper pad just below lowest range of motion. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergist muscle if knees are bent slightly during stretch. SeeCalf Exercise Analyses.
Alternative Exercises
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