What are Soleus Push-ups? A New Trend in Muscle Conditioning Explained

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The world of fitness and exercise has witnessed a notable shift towards specialized activities in recent years. These targeted and customized workouts have gained significant popularity among individuals looking to achieve specific fitness goals, address unique needs, and optimize their overall well-being.

Soleus pushups are a straightforward but effective exercise that can help to strengthen this muscle. The soleus muscle is responsible for plantar flexion, or the downward movement of the heels.

The Soleus Muscle: An Anatomy Lesson​

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The soleus muscle, frequently overshadowed by its larger counterpart, the gastrocnemius, is essential for the stability and mobility of the lower body. The soleus, located beneath the gastrocnemius and predominantly responsible for ankle flexion, is vital for walking, running, and maintaining an upright posture.

Its composition of predominantly slow-twitch muscle fibers makes the soleus muscle ideally adapted for endurance activities and sustaining prolonged contractions.

While the soleus muscle may not attract as much attention as its more prominent counterparts, it is crucial in numerous everyday movements we overlook. The soleus muscle is essential for walking and running's propulsion phase. As the body transfers its weight forward, the soleus muscle contracts to propel it off the ground and facilitate forward movement.

Strong soleus muscles contribute to increased ankle stability, reducing the risk of sprains and strains, particularly during sudden direction changes or impacts. It facilitates jumping, leaping, and explosive movements by supplying the necessary push-off force to generate vertical lift.

Due to its high proportion of slow-twitch fibers, this muscle is also advantageous in sports requiring sustained exertion, such as long-distance running and cycling.

Soleus Push-ups: The Technique Demystified​

Simple yet effective, soleus pushups can help strengthen the soleus muscle, the larger of the two muscles in the calf. The soleus muscle is responsible for plantar flexion, or the downward movement of the heels. In addition to enhancing ankle flexibility and range of motion, soleus pushups can reduce the risk of ankle injuries.
Here is a step-by-step guide to the soleus pushup technique:

• Place your feet flat on the floor and bend your legs while seated in a chair. Maintain an upright back and an engaged core throughout the movement.
• Releasing your muscles, lift your ankles off the ground. Keep your ankles bent and your toes on the ground. Please do not allow your heels to touch the floor entirely since it will place your calves under unnecessary stress.
• Return your soles to the floor slowly and breathe in as you lower your heels and breathe out as you raise them back up.

The foot position is crucial when performing soleus pushups. Keep your feet hip-width apart and slightly outwardly pointed to guarantee that the exercise effectively targets the soleus muscles.

Additionally, the breathing pattern is essential for soleus pushups. It would be best to breathe in while lowering your heels and breathe out while raising them. It can assist in keeping your core engaged and preventing dizziness.

Benefits of Soleus Push-ups​

Soleus pushups can help to improve ankle flexibility and range of motion, and they can also help to reduce the risk of ankle injuries. It makes soleus pushups an excellent exercise for athletes in sprinting or jumping-intensive sports, such as basketball, soccer, and volleyball.

Strengthened soleus muscles and improved ankle stability can enhance an athlete's agility, speed, flexibility, and overall performance.

Aside from sports, strong ankles and lower limbs promote improved balance and posture during daily activities, including walking, stair climbing, and housework.

Common Mistakes and How to Avoid Them​

Simple yet effective, there are still a few common errors in form and technique that can reduce the effectiveness of soleus pushups or even cause injury.

• Arched Back: Not maintaining an upright back can strain the lower back and cause injury. Maintain a straight spine and a strong core throughout the entire movement.
• Letting Your Heels Touch the Floor: Doing this may cause unnecessary strain on the calf muscles. Stop just before your heels reach the ground. Do not perform soleus pushups if you have any calves pain or distress.
• Using Too Much Weight: If you are inexperienced with soleus pushups, begin with low weight and progressively increase it as your strength increases. Using excessive weight can strain your quadriceps and cause injury. Start with a few repetitions and gradually improve them as your strength increases. Use a weight that is challenging without being excessively weighty.

Avoiding these common pitfalls and implementing the advice behind them will allow you to maximize the benefits of this specialized exercise while minimizing your risk of injury. Prioritize core stability, proper form, controlled heel movements, and appropriate progression when performing soleus pushups.

Incorporating Soleus Push-ups into Your Routine​

If you are a beginner, start with three sets of 10 repetitions. You can do soleus pushups 2 to 3 times per week. As you get stronger, you can gradually increase the number of repetitions and sets. You can also do the exercise against a wall. It will take some weight off your calves and make exercising easier.

If you are an intermediate, begin with three sets of 15 reps. You can perform soleus pushups three to four times per week. Progressively increase the number of repetitions and sets as your strength increases. To intensify the exercise, you can also perform soleus pushups with your feet elevated on a step or platform.

Advanced practitioners can begin with three sets of t20 repetitions. You can perform soleus pushups three to four times per week. Increase the number of repetitions and sets as your strength increases, and challenge yourself by using a weighted harness or ankle weights.

Warming Up and Cooling Down​

A well-designed warm-up routine reduces the risk of injury and maximizes the benefits of your exercise by preparing your body physically, mentally, and emotionally for the challenges ahead. This routine increases the heart rate and blood flow to the musculature. It prepares the muscles and nervous system for peak performance.

Just as a warm-up is essential before you start, a proper cooldown is equally crucial after your workout. This phase helps the body transition from exertion to relaxation, facilitating recovery and decreasing muscle discomfort. You can do static stretching while focusing on breathing and foam rolling for better recovery.

Progressions and Regressions: Catering to All Fitness Levels​

If you have mastered the fundamentals and are eager to progress, perform single-leg soleus pushups. This variation is more difficult because only one leg sustains the body's weight. To perform a single-leg soleus pushup, assume the same starting position as a standard soleus pushup, but extend one leg in front of you. You can also add weights to make it more challenging.

You may also try incline soleus pushups. This variation is more difficult because you increase the range of motion. Position your hands on a 6-inch-high bench or step to perform an inclined soleus pushup.

There are several simpler alternatives to soleus pushups that you can attempt if you are a beginner or have certain physical limitations. Wall calf raises are an excellent exercise for novices due to their simplicity and lack of equipment requirements.

To perform a wall calf raise:

1. Stand with your feet shoulder-width apart and toes pointing forward in front of a wall.
2. Lean forward until your palms are at shoulder height and flat on the wall.
3. Raise your heels toward the ceiling, then return them to their original position.

If you can access a gym, you can also perform calf raises on a machine. It is an excellent method to target the soleus muscle without worrying about form.

Precautions to Take​

Ankle problems necessitate individualized approaches to ensure safety and efficacy. Before attempting soleus pushups, individuals with ankle instability or injuries should consult a healthcare professional. Lowering your heels to the ground can place stress on your ankles and worsen your discomfort.

For those with knee issues, such as arthritis or previous injuries, you should also be cautious when doing soleus pushups. As your knees become stronger, begin with a low number of repetitions and progressively increase the number of repetitions. You can also perform soleus pushups with your feet on a step or bench to alleviate knee strain.

Immediately stop if you experience pain or discomfort during soleus pushups. Pain is your body's method of alerting you that something is wrong. Pushing too hard too quickly can lead to injuries and setbacks. Before incorporating soleus pushups into your regimen, consult a healthcare professional or fitness expert if you have underlying health concerns.

Conclusion​

Specialized exercises, such as soleus pushups, can significantly target specific muscle groups and enhance overall fitness. However, knowing the dangers and precautions of this exercise is essential, particularly if you have ankle or knee issues. Start slowly and progressively increase the number of repetitions as your strength increases. Moreover, listen to your body and halt if you experience pain.

Learn about the risks and benefits of different exercises to create a safe and effective workout routine that meets your needs.

References and Further Reading​

Fickman L. Discovery Unlocks Potential of 'Special' Muscle. Retrieved from: https://stories.uh.edu/2022-soleus-pushup/index.html

Langridge, M. 31 Otober 2022. What Is A Soleus Pushup & Why Has The World Gone Crazy For The Exercise? Retrieved from: https://www.dmarge.com/what-is-a-soleus-pushup

Lifestyle Desk. 18 May 2023. Soleus Pushups: What They Are and How to Perform Them. Retrieved from https://indianexpress.com/article/l...ushups-how-to-perform-benefits-risks-8594555/

Turp. R. 07 August 2023. Soleus Push Ups–What Are They, Benefits and Things to Consider. Retrieved from: https://fitnessdrum.com/soleus-push-ups/

 

[Mildredtabitha]

I've never done soleus pushups before.
I didn't know it existed.
I just watched the video you shared and it looks so easy to do. I will add it as part of my routine exercise.