The Soleus Push-up lowers blood sugar and fat

The soleus push-up involves the soleus muscle, often referred to as the “second heart.” The soleus is a crucial muscle in the lower leg that plays a vital role in maintaining proper posture, balance, and overall lower limb strength.

While it is often overshadowed by the more well-known calf muscle, the gastrocnemius, the soleus muscle deserves attention for its essential functions and its potential to improve athletic performance and prevent injuries.

In recent studies, the soleus push-up has been known to increase metabolism, lowering blood sugar and even burning body fat.

What is the soleus push-up?

Understanding the Soleus Muscle

The soleus muscle is a flat, broad muscle located beneath the gastrocnemius muscle. It originates from the tibia and fibula bones in the lower leg and merges with the Achilles tendon, which attaches to the heel bone (calcaneus). Unlike the gastrocnemius, which is primarily involved in explosive movements like jumping, the soleus muscle is predominantly responsible for maintaining posture, stability, and endurance.

Activating the Soleus

1. Standing Calf Raises

The standing calf raise exercise primarily targets the gastrocnemius muscle, but it also engages the soleus push-up muscle. To emphasize the soleus, perform the exercise with a slight knee bend.

1. Stand on a raised surface with the balls of your feet
2. lower your heels towards the ground, and then
3. rise up on your toes as high as possible.

Perform three sets of 12-15 repetitions, gradually increasing the weight or resistance as you progress.

2. Seated Calf Raises

Seated calf raises isolate the soleus muscle more effectively than standing exercises.

Sit on a calf raise machine or use a weighted barbell across your thighs for this, seated version of the soleus push-up.

1. Keep your knees bent at 90 degrees,
2. place the balls of your feet on a platform, and
3. raise your heels as high as possible.
4. Lower them back down slowly.

Aim for three sets of 12-15 repetitions.

3. Toe Walking

Toe walking is a simple yet effective exercise to target the soleus muscle.

1. Stand tall and lift your body weight onto the balls of your feet, keeping your heels off the ground.
2. Walk forward for about 20-30 meters, maintaining the toe-walking position.

Repeat this exercise for three to five sets, focusing on controlled and deliberate movements.

4. Eccentric Heel Drops

Eccentric exercises involve focusing on the lowering or lengthening phase of a movement. For soleus activation,

1. stand on an elevated surface with the balls of your feet, and
2. allow your heels to slowly drop below the platform.
3. Push back up to the starting position using both legs

Repeat for three sets of 10-12 repetitions.

5. Hill or Stair Climbing

Walking or running uphill engages the soleus muscle significantly. Incorporate hill or stair climbing into your cardio routine to target and strengthen the soleus muscle while also improving overall lower body endurance.

Relieving Pain and Tension in the Soleus Muscle through Massage

In addition to targeted exercises, massage therapy can provide relief from pain and tension in the soleus muscle. Here’s how massage can be beneficial:

Deep Tissue Massage

Deep tissue massage techniques (which we do if asked for during seated massage), such as applying firm pressure and slow strokes to the soleus muscle, can help alleviate tension and promote relaxation. A skilled massage therapist can identify and address any trigger points or areas of tightness within the muscle.

Trigger Point Release

Trigger points are hyperirritable spots within muscle tissue that can cause localized pain and referred pain to other areas. Trigger point release involves applying focused pressure to these points to release tension and restore proper muscle function.

Myofascial Release

Myofascial release techniques involve applying gentle pressure to the fascia (connective tissue) surrounding the soleus muscle. This helps release tension and restore optimal muscle movement and flexibility.

Activating and strengthening the soleus muscle is essential for maintaining lower leg stability, preventing injuries, and enhancing athletic performance. Incorporating exercises like standing and seated calf raises, toe walking, eccentric heel drops, and hill or stair climbing into your training regimen to effectively target and activate the soleus muscle.

Start with lighter weights or lower intensities and gradually progress to higher resistance levels as your strength and endurance improve.

Further Reading

• How this unusual exercise while sitting down can help lower your blood sugar and fat levels (CNA Lifestyle)
• Can Soleus Pushups Boost Your Metabolism While You Sit? (Tonal.com)
• The Soleus Push-up (University of Houston)