From the Guidelines
To strengthen the soleus muscle, focus on exercises that target the deep calf muscle specifically, such as seated calf raises, which isolate the soleus by bending the knee to deactivate the gastrocnemius muscle, as recommended by the American College of Sports Medicine 1. When performing these exercises, it is essential to follow a structured approach to achieve optimal results.
- Perform 3-4 sets of 8-12 repetitions with moderate weight, as initial loads equivalent to 60 to 70% of the one repetition maximum are appropriate 1.
- Progress gradually as strength improves, increasing the resistance or weight, repetitions per set, or number of sets per exercise, to facilitate improvements in muscular strength and endurance 1.
- Incorporate these exercises 2-3 times weekly, allowing 48 hours between sessions for muscle recovery, to promote healthy aging and improve muscle mass and strength 1. Other excellent options for strengthening the soleus muscle include:
- Walking on your tiptoes
- Soleus bridges (lying on your back with knees bent and raising your heels)
- Eccentric heel drops (slowly lowering your heels below platform level) The soleus is primarily composed of slow-twitch muscle fibers, making it responsive to higher repetition ranges and time under tension, which is why resistance training has greater potential to improve muscle mass and strength than endurance training 1. Strengthening this muscle is particularly important as it serves as a secondary "heart pump" that helps return blood to the upper body, improves ankle stability, and contributes significantly to walking and running performance. In individuals with chronic respiratory disease, such as COPD, resistance training, including soleus exercises, can help improve muscle force and mass, and reduce the risk of falls 1.
From the Research
Soleus Muscle Exercises
To strengthen the soleus muscle, several exercises can be effective. These include:
- Standing calf raise: This exercise has been shown to be effective in inducing muscle hypertrophy of the soleus muscle 2.
- Seated calf press/heel raise: Although less effective than standing calf raise for the gastrocnemius, it can still stimulate muscle protein synthesis in the soleus muscle 3.
- Bent-knee calf press/heel raise: This exercise can also stimulate muscle protein synthesis in the soleus muscle, although the response may be relatively poor compared to other muscles 3.
- Heel-raise training: Regular heel-raise training aimed at the soleus muscle can increase plantar flexor strength and thickness of the soleus, improving postural control and stability 4.
Training Volume and Frequency
Research suggests that higher resistance training volume may optimize triceps surae muscle size gains, including the soleus muscle 5. However, even low-intensity muscle training with heel-raises can be effective in improving soleus thickness and postural control in elderly women 4.
Muscle Function and Postural Control
The soleus muscle plays an important role in postural control and stability, with frequent, ballistic bias impulses by the soleus and gastrocnemius muscles contributing to human postural sway 6. Strengthening the soleus muscle through exercises such as standing calf raise and heel-raise training can improve postural control and reduce postural fluctuation 2, 4.