How to Strengthen the Soleus Muscle

You have two calf muscles, the gastrocnemius and the soleus. The gastrocnemius is the muscle that appears as an upside-down heart in the lower back of the leg. The soleus muscle lies underneath the gastrocnemius, providing width to the lower leg. When engaged in endurance activities, the soleus muscle supports the gastrocnemius muscle when it becomes fatigued. Strengthening your soleus muscles not only will help you gain strength and power but will also help you build bigger calves.

Things You'll Need

  • Chair
  • Dumbbell or other weight
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Instructions

    • 1

      Stretch your soleus before and after exercising by performing wall push-ups. Stand approximately 3 feet from a wall and lower the upper-half of your body until it's at waist level. Place your hands on the wall and keep your arms straight. Bring one leg forward and slightly bend the knee. Lift the toes of the foot and then lower them to the floor. Repeat this stretch two to three times for each leg.

    • 2

      Perform seated raises. Sit in a chair and make sure your feet are flat on the floor. Raise your heels until the weight of your legs is on your toes. Hold for a count of two. Lower your heels midway and hold for a count of two. Lower your heels to the starting position. Perform six sets of 20 repetitions. For added resistance, hold a dumbbell or other weight on your thighs near your knees.

    • 3

      Do toe raises. Stand about 18 inches from a wall, with your feet shoulder-width apart and pointing straight forward. Place your hands on the wall for balance and bend your knees slightly. Raise your heels off the floor as far as possible and hold for a count of two. Slowly lower your feet to mid-position and hold for a count of two. Lower your feet back down to the floor. Do four sets of 10 repetitions.

      (See Reference 4 for exercise instructions)

    • 4

      Complete the calf-raise-with-bent-knee exercise. Stand on a step with only your toes on the step. Rise up as high as possible on your toes and hold for a count of two and then slowly lower your heels down and let them go below the edge of the step. Hold for a count of two. Return to the start position. Hold onto a wall or hand rail for balance. Repeat as desired.