Different Ways to Engage
The soleus is best activated through plantarflexion exercises with the knee bent. This de-emphasizes the gastrocnemius and places more stress on the soleus. The most common way to train it is with seated calf raises. Other effective methods include bent-knee calf presses on a leg press machine, and slow, bent-leg tiptoe holds while standing or walking.
Where the Muscle Is Located
The soleus lies beneath the gastrocnemius in the posterior lower leg. It originates from the upper tibia and fibula and inserts into the Achilles tendon, joining the gastrocnemius to anchor at the heel. It’s a deep, flat muscle primarily responsible for endurance-based movements.
How Long to Hold Flex for Muscle Growth
For hypertrophy using isometric contraction, hold the flexed position (at the top of a bent-knee calf raise) for 20 to 40 seconds. Since the soleus is a slow-twitch dominant muscle, it responds well to long-duration holds and higher time-under-tension. Beginners can start with 20 seconds, while experienced lifters should work up to 30–40 seconds for multiple sets.
Different Levels of Skill
- Beginner: Bodyweight seated calf raises, bent-knee isometric holds against a wall
- Intermediate: Weighted seated calf raises with dumbbells or barbell
- Advanced: High-rep seated calf raises with slow negatives, or time-based circuits with controlled tempos and minimal rest
How Other Muscles It Supports
The soleus plays a critical role in stabilizing the ankle and knee during walking, running, and standing. It supports the Achilles tendon and contributes to posture and balance by maintaining upright standing. Strong soleus muscles also reduce strain on the Achilles and help protect the knee joint by absorbing force during leg movement, especially in endurance-based activities.
