7 Recommended Soleus Muscle Exercises To Unlock Better Circulation


The soleus muscle, nestled deep within the calf, is a silent powerhouse that plays a pivotal role in our circulatory system. While it might not be as talked about as its counterpart, the gastrocnemius, the soleus is essential for maintaining proper blood flow, especially from the lower extremities back to the heart. Strengthening this muscle can lead to improved circulation, reduced leg fatigue, and even enhanced athletic performance.

The soleus muscle, though often overshadowed by its more prominent counterpart, the gastrocnemius, holds a unique and vital role in our daily movements and overall health. Engaging in exercises that target the soleus muscle can bring about a myriad of benefits, both immediate and long-term. Here’s why you’d want to incorporate soleus muscle exercises into your fitness regimen:

Prevention of Leg Fatigue

  • Improved Circulation:
    The soleus muscle is often referred to as the “second heart.” This is because it plays a pivotal role in pumping blood from the lower extremities back to the heart, especially when we’re in an upright position. Strengthening the soleus enhances its efficiency in this pumping action, leading to better circulation throughout the body.
  • Enhanced Athletic Performance:
    For athletes, especially runners, and jumpers, the soleus muscle provides the necessary push-off power. A stronger soleus translates to better acceleration, higher jumps, and overall improved performance in sports and activities that require explosive lower-body movements.
  • Reduced Risk of Injuries:
    A weak soleus can lead to imbalances in the lower leg, increasing the risk of injuries such as strains, sprains, and shin splints. Regularly exercising this muscle can help prevent these issues, ensuring that the lower leg muscles work harmoniously.
  • Prevention of Leg Fatigue:
    Ever felt that burning sensation in your calves after a long day of standing or walking? That’s your soleus muscle at work. Strengthening it can delay the onset of fatigue, allowing you to stand, walk, or run for extended periods without discomfort.
  • Counteracting the Effects of Prolonged Sitting:
    In today’s sedentary world, many of us spend hours sitting, leading to a weakened soleus muscle. Engaging in targeted exercises can counteract the adverse effects of prolonged sitting, promoting better posture and reducing the risk of leg-related complications.
  • Aesthetic Benefits:
    While fitness isn’t just about looks, it’s worth noting that a toned and strengthened soleus contributes to well-defined calves. For those looking to achieve a sculpted lower leg, soleus exercises are a must.
  • Improved Balance and Stability:
    The soleus muscle plays a role in maintaining our balance, especially during single-leg movements or activities on uneven terrains. A strong soleus provides better stability, reducing the risk of falls and mishaps.

7. Soleus Stretch

The soleus stretch primarily targets the soleus muscle, promoting flexibility and relieving tension.

How to Perform:

  • Stand facing a wall with one foot forward.
  • Bend both knees, ensuring the back heel remains grounded.
  • Push your hips forward until you feel a stretch in the lower calf.
  • Hold for 30 seconds, then switch legs.
  • Repeat 2-3 times on each side.

This stretch can alleviate tightness, improve flexibility, and prepare the muscle for more strenuous activities.

6. Hill Runs


Hill runs engage the soleus muscle due to the inclined surface, requiring more force during the push-off phase.

How to Perform:

  • Find a hill with a moderate incline.
  • Start at the base and run up, emphasizing pushing through the balls of your feet.
  • Walk or jog back down for recovery.
  • Repeat for a total of 20 minutes.

Hill runs not only strengthen the soleus but also improve cardiovascular endurance and overall leg strength.

5. Box Jumps

Box jumps are plyometric exercises that engage the calf muscles, especially the soleus, during the explosive jump and landing.

How to Perform:

  • Stand in front of a sturdy box or platform.
  • With a slight bend in the knees, jump onto the box, landing softly with knees slightly bent.
  • Step back down and reset.
  • Perform 3 sets of 8 repetitions.

Box jumps enhance power, agility, and, of course, soleus strength.

4. Downward Dog to Plank

Down Dog to Plank

This yoga-inspired move stretches and strengthens the soleus muscle through a dynamic range of motion.

How to Perform:

  • Begin in a downward dog position, creating an inverted V with your body.
  • Slowly shift your weight forward, transitioning into a plank position.
  • Return to the downward dog pose.
  • Complete 3 sets of 10 repetitions.

This exercise promotes flexibility in the calf region while also engaging the core and upper body.

3. Double-leg Jump Rope

Double-leg jump rope

Jump roping, especially on the balls of the feet, activates the soleus muscle with every hop.

How to Perform:

  • Grasp a jump rope with both hands.
  • Initiate the jump with both feet, pushing off and landing on the balls of your feet.
  • Continue for 1 minute, rest briefly, and repeat for 3 rounds.

Jump roping enhances cardiovascular fitness, coordination, and calf strength.

2. Seated Calf Raises

Seated calf raises

This exercise isolates the soleus muscle, given that the knees are bent during the movement.

How to Perform:

  • Sit on a bench or chair with weights (like a dumbbell) resting on your thighs.
  • With feet flat on the ground, raise your heels by pushing through the balls of your feet.
  • Slowly lower your heels.
  • Execute 3 sets of 12 repetitions.

Seated calf raises specifically target the soleus muscle, promoting strength and endurance.

1. Standing Calf Raises

A fundamental move, the standing calf raise, engages both the gastrocnemius and the soleus muscles.

How to Perform:

  • Stand upright, feet hip-width apart.
  • Elevate your heels off the ground, pressing through the balls of your feet.
  • Pause briefly at the top, then lower your heels.
  • Complete 3 sets of 15 repetitions.

This exercise is excellent for building calf strength, balance, and enhancing the muscle pump action of the soleus.


Can I target the soleus muscle without any gym equipment?

Absolutely! While gym equipment like calf raise machines can be beneficial, many effective exercises, such as standing calf raises, downward dog to plank transitions, and hill runs, require no equipment at all. Using your body weight can be just as effective in strengthening the soleus muscle.

How often should I perform soleus muscle exercises for optimal results?

For most individuals, targeting the soleus muscle 2-3 times a week allows for adequate recovery while still promoting strength and endurance. However, the frequency can vary based on individual goals, fitness levels, and other training routines.

I have a history of ankle injuries. Are soleus exercises safe for me?

 Ankle Injuries

If you have a history of ankle or any other lower leg injuries, it’s crucial to consult with a physical therapist or medical professional before starting any new exercise regimen. They can provide guidance on safe exercises and ensure that you’re not putting undue strain on a previously injured area.

Are there any specific stretches I should do before or after soleus exercises?

Yes, stretching can enhance flexibility and reduce the risk of injuries. Before your workout, dynamic stretches like ankle circles or leg swings can prepare the muscle. Post-workout, static stretches, such as the soleus stretch or the Achilles tendon stretch, can help relax and lengthen the muscle.

Can soleus muscle exercises help with conditions like varicose veins or edema?

Soleus exercises can improve circulation, which may help alleviate symptoms associated with conditions like edema. As for varicose veins, while the exercises can enhance blood flow and reduce pooling of blood in the lower legs, they are not a direct treatment. It’s essential to consult with a medical professional for specific conditions.

Are there any signs that I might be overworking my soleus muscle?

Overworking any muscle can lead to symptoms like persistent soreness, swelling, sharp pain, or even reduced strength and mobility. If you experience any of these symptoms, it’s essential to rest, apply ice, and consult with a fitness or medical professional to ensure you’re not causing any long-term damage.

Ending Words

The journey through the world of the soleus muscle has been enlightening, to say the least. Often overshadowed by more prominent muscles, the soleus quietly works in the background, ensuring our circulation remains efficient and our movements fluid.

It’s a testament to the intricate design of our bodies, where even the most understated components play a pivotal role. By giving the soleus the attention and care it deserves, we not only enhance our athletic prowess but also invest in our overall well-being. So, the next time you take a step, jump, or even stand still, take a moment to appreciate this unsung hero in your calf. Your heart, quite literally, beats thanks to its diligent work.

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