How To Do A Soleus Pushup With Proper Form, Per A Trainer

Fun fact: chair exercises may have more benefits than you think. The soleus push-up, a simple exercise performed while seated, has the effect of promoting blood circulation and metabolism. new research is shown. It might sound too good to be true, but check out this great exercise that you can do anywhere.

“Soleus push-ups are seated calf raises that focus on the soleus muscle on the back of your lower legs,” says Natalia Vazquez, CPT, certified personal trainer, health coach, and founder of Bridal Boot Camp San Diego. say. “Performing calf raises from a seated position allows you to focus on your soleus muscles.”

Meet the experts: Natalia VasquezCPT, is a certified personal trainer and health coach. bridal bootcamp san diego.

Although the name may be misleading, soleus pushes are actually quite different from traditional push-ups. “Traditional push-ups are performed from a plank position and mainly activate the chest, arms, and core, whereas soleus push-ups activate the calf muscles, especially the soleus muscle on the back of the lower leg,” Vasquez says. says Mr. “The two types of push-ups work two completely different limbs of his. The top one is a traditional push-up, and the bottom one is a soleus push-up.”

Did it pique your interest? That’s what I thought. The best part is that this move is accessible. Vazquez says anyone with mobility issues in their lower body, especially their lower legs and ankles, can perform soleus push-ups. “These are especially great for beginners or people with limited mobility because they require minimal movement and can be performed while seated,” Vazquez says.

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Ready to try it for yourself? Read on for step-by-step trainer tips to perform soleus push-ups properly and get all the main benefits, some variations to strengthen your calves, and more please.

How to do soleus push-ups with correct form

If your goal is to strengthen your calf muscles, Vazquez suggests incorporating soleus push-ups into your lower-body workout. at least 2-3 times a week. For optimal results, she adds, you should repeat this simple movement 12 to 15 times for three to five sets.

Method:

1. Start sitting on a bench or chair with your knees forming a 90-degree angle, feet flat on the floor, and toes pointing forward. Keep your spine straight and your shoulders back (do not slouch or round).
2. At a slow, controlled tempo, press your toes into the floor and lift your heels off the ground.
3. Press into the balls of your feet and hold for 1-2 seconds.
4. Slowly lower your heels and return to the starting position. That’s 1 rep.

Benefits of soleus push-ups

1. Supports ankle stability. “Soleus push-ups help with ankle stability and balance, because when you strengthen your soleus, you’re working the muscles that help you stay upright when you’re standing,” Vazquez says. . Needless to say, ankle stability is key to minimizing the risk of ankle sprains and falls during sports and activities. the study found.
2. Improves foot mobility. “Strengthening your soleus improves foot flexion and ankle mobility, so you can participate in activities like walking, running, and dancing,” Vazquez says. Additionally, foot and ankle mobility is essential to optimizing your workout while reducing your risk of injury. the study is shown.
3. Strengthens your calf muscles. Strong calves are essential for all types of training and endurance, as they stabilize the ankle joint and support weight. Vazquez says soleus push-ups effectively target one of the calf muscles in the back of your legs.
4. Promotes blood circulation. If you have a sedentary job or don’t get much physical activity throughout the day, Vazquez says doing soleus push-ups can improve blood circulation and reduce stiffness caused by sitting for long periods of time. To tell.

Soleus pushup variations for strong calves

1. standing calf raises

Method:

1. Start standing with your feet hip-width apart.
2. Engage your abdominal muscles for stability and press into the balls of your feet to lift your heels high off the floor. Keep your knees straight but not locked all over.
3. Pause for 1-2 seconds at the top, squeezing your calf muscles.
4. Then bring your heels back up. That’s 1 rep. Do 3 sets of 12 to 15 reps.

Pro tip: If you’re ready to level up, Vasquez recommends holding a medicine ball or dumbbell in each hand to increase intensity, as shown.

2. Seated dumbbell calf raises

Method:

1. Sit on a chair or bench with the balls of your feet and the balls of your fingers resting on a yoga block (or other high surface) and dumbbells in your lap. Keep your spine straight and your shoulders back (do not slouch or round).
2. At a slow, controlled tempo, push through your toes and lift your heels as high as possible.
3. Slowly lower your heels and return to the starting position. That’s 1 rep. Do 3 sets of 12 to 15 reps.

3. From squats to heel raises

Method:

1. Begin standing with your feet shoulder-width apart and your toes pointing forward.
2. Squeeze your core, bend your knees, and extend your hips back so you’re in a squat position (your knees should be at a 90-degree angle) and your arms down between your legs.
3. Then, as you stand up from your heels, rotate your arms to your sides and raise them above your head.
4. Once fully extended, push through the balls of your feet and lift your heels higher.
5. Hold the top for 1-2 seconds while tightening your calf muscles.
6. Use the controls to lower your hips back to the starting position. That’s 1 rep. Do 3 sets of 12 to 15 reps.

4. Pre-squat to calf raise

Method:

1. Stand with your feet wider than shoulder width apart and your toes pointing at a 45-degree angle.
2. Engage your core to get into a squat position by bending your knees and extending your hips back, keeping your knees in line with your ankles.
3. Rise from a squat position and press into the balls of your feet to lift your heels off the ground.
4. Hold the calf raise for 1 to 2 seconds, squeezing your calf muscles, then lower your heels to the ground. That’s 1 rep. Repeat 12 to 15 times.

FAQ

1. Can soleus push-ups really increase metabolism?

Yes, according to one researcher, participants who performed soleus push-ups for four and a half hours (with breaks in between) experienced an increase in metabolism. 2022 survey. “However, it’s important not to confuse the results of a single study in which participants exercised for 4.5 hours with what people include in their exercise programs (several repetitions per week),” Vasquez says.

TBH, just exercising for 3-5 sets in the 12-20 rep range (depending on your goals) is unlikely to increase your metabolism, says Vasquez. “Building muscle in general can help increase your metabolism or improve your metabolic efficiency,” she explains. In other words, soleus push-ups have a relatively low energy expenditure and therefore cannot significantly increase your metabolism. But if you can’t exercise (like if you’re sitting on a plane or working at a desk), soleus push-ups are a great way to strengthen your calves, support ankle mobility, and increase blood circulation. Vazquez adds.

2. Do soleus push-ups strengthen your calves?

Yes, soleus push-ups strengthen your calves, says Vasquez. To build balanced muscle, it’s important to incorporate other exercises that target the large calf muscles, she adds. Think traditional calf raises, banded jumping she jacks, and jump rope to hit the gastrocnemius muscle, which runs from behind the knee to halfway down the back of the lower leg.

3. How many soleus push-ups should I do?

If your goal is to strengthen your calf muscles, Vazquez says to include soleus push-ups as part of your lower-body workout two to three times a week, along with other exercises that target your calves. Aim to do 3-5 sets of 12-20 reps each time.



Andy Breitwich is a Chicago-based writer and graduate student at Northwestern Medill. She is a heavy consumer of social media and cares about women’s rights, holistic health, and non-judgmental reproductive health. As a former collegiate pole vaulter, she loves all things fitness and is currently obsessed with Peloton Tread Training and Hot She Yoga.