Strengthen your soleus muscle in five steps
What's the story
The soleus muscle, located in the calf region of the leg, is essential for walking, running, and even standing upright. Strengthening this muscle can enhance athletic performance and decrease injury risk. This article provides a list of five effective exercises to specifically target and strengthen the soleus muscle. And, you don't need fancy equipment or a gym membership to do them.
Seated raises
Seated calf raises for soleus strength
To practice seated calf raises, sit on a chair with your feet flat on the floor. Place a weighted object on your knees for added resistance. You can use a backpack filled with books or water bottles. Raise your heels as high as possible, hold the position for a moment, and then lower your heels slowly. Complete three sets of 15 repetitions.
Uphill walks
The power of walking uphill
Walking uphill makes your soleus muscle work harder than walking on level ground. This added resistance helps to strengthen not only your soleus but also other muscles in your legs. For a good workout, look for a hill or set a treadmill to a moderate incline of 10% to 15%. Try to walk uphill for at least 30 minutes two or three times a week.
Calf jumps
Double-leg calf jumps: A dynamic approach
Double-leg calf jumps will help you develop explosive strength in your soleus muscles. Stand with your feet shoulder-width apart and then jump up using only your calves. Avoid bending your knees significantly during the jump. Land softly and immediately repeat upon landing. Do three sets of 20 jumps with a one-minute rest between sets.
Stretching
Incorporating soleus stretches post-workout
Stretching post-workout is super important for flexibility and avoiding stiffness. To stretch your soleus, do a standing calf stretch against a wall. With one foot back, toes forward, and heel down, lean into the wall until you feel a stretch in your lower calf. Hold for 30 seconds and do three reps on each leg.
Cycling
Biking: Low impact but effective
Cycling is a great low-impact exercise for strengthening the soleus muscle and improving cardiovascular health. When you pedal, particularly when you're pushing harder in higher gears or going uphill, you're really working those calves. This gives them a great workout without the strain that some high-impact activities can cause. So, try to get in at least two sessions per week, 30 minutes to an hour each time.