What Is the Soleus Muscle and Why Does It Matter?
The soleus muscle sits underneath your gastrocnemius (the big calf muscle). Together, they make up your calf. But the soleus is special. It’s made of mostly slow-twitch muscle fibers, meaning it’s built for endurance. This muscle keeps you upright, stabilizes your ankle, and supports long-distance efforts like running and cycling.
If you’ve ever had tight calves or nagging Achilles pain, the culprit could be a weak or overloaded soleus.
Here’s a fun fact most people don’t know: the soleus can produce up to eight times your body weight in force when you walk or run. That’s a lot of load for a muscle most of us don’t train on purpose.
The Benefits of Soleus Exercises
The soleus muscle does more than support movement—it protects you from injury and boosts endurance. Strengthening it improves running efficiency, since it helps absorb impact and reduces strain on other muscles.
It also improves lower leg stability, keeping your ankle and foot aligned, especially on uneven ground. A strong soleus reduces the risk of Achilles issues and shin pain.
This muscle also supports blood circulation, helping pump blood back toward the heart. That can speed up recovery after long runs or rides.
When the soleus is weak, your posture and stride break down. You may lean forward, lose toe-off power, or overload other muscles.
After my second half marathon, my Achilles flared up. Basic calf raises didn’t help. But once I added bent-knee, soleus-focused work, the pain eased within weeks, and my stride felt smoother.
For anyone running, walking, or cycling regularly, soleus exercises are essential for performance and injury prevention.
| Benefit | Why It Matters | Who It Helps Most |
|---|---|---|
| Improved Running Efficiency | The soleus helps control ankle movement during ground contact, reducing energy loss and making your stride more economical. | Distance runners, triathletes, trail runners |
| Enhanced Lower Leg Stability | A stronger soleus stabilizes the ankle and foot, minimizing wobble and compensatory movement that often lead to injury. | Hikers, runners on uneven terrain, team sport athletes |
| Better Circulation & Recovery | The soleus acts like a pump to push venous blood back to the heart, reducing pooling in the legs and aiding recovery post-exercise. | Cyclists, long-distance runners, sedentary workers |
| Improved Posture & Stride Control | When the soleus tires, it affects balance and push-off force. Training it helps maintain upright posture and smooth gait under fatigue. | Marathoners, older adults, injured athletes in rehab |
| Reduced Risk of Achilles Injuries | A weak or tight soleus puts excessive strain on the Achilles tendon. Strengthening it supports tendon health and reduces overload. | Sprinters, recreational runners, those with prior calf/Achilles issues |
Strengthening the soleus can alleviate common issues like calf tightness during running. For more insights, read our article on Fixing Calf Tightness During Running.
How to Strengthen Your Soleus Without Overcomplicating It
The simplest and most effective way to train your soleus muscle is to bend your knee. That’s because bending the knee reduces activation of the gastrocnemius (the larger, outer calf muscle), allowing the soleus—located deeper and lower—to do most of the work.
This one mechanical tweak changes everything. Most traditional calf strengthening exercises are done with a straight leg, which biases the gastroc. But when you perform calf raises with a bent knee—around 30 to 60 degrees—you isolate the soleus and train it the way it’s used in real-life movement like running and walking.
There’s also something important to understand about the way the soleus functions: it’s a slow-twitch dominant muscle. That means it responds better to higher reps, slower tempo, and time under tension—just like it would experience during a long run or bike ride.
Start with these proven movements:
- Bent-Knee Calf Raises (Double or Single-Leg): Stand near a wall or hold onto something stable. Bend your knees slightly, then raise your heels slowly, pause at the top, and lower with control. This movement mimics how the soleus works in the stance phase of gait.
- Seated Soleus Raise (Loaded): Sit on a bench with a weight (barbell, dumbbell, or kettlebell) resting on your knees. Raise your heels while keeping your knees bent at 90 degrees. This is one of the most direct ways to isolate the soleus and build both endurance and strength.
- Resistance Band Soleus Press: Use a band looped under your foot and held in your hands while seated. Flex and extend the ankle slowly against resistance. This can be a great option for rehab or at-home training.
A good starting protocol is 3 sets of 12–15 reps, 2–3 times per week. As you progress, increase time under tension by slowing the eccentric (lowering) phase to 3–4 seconds.
Another pro tip: Don’t rush the tempo. This isn’t about bouncing. A slow, controlled movement ensures deep soleus activation, which is key for building tissue strength and tendon resilience.
And here’s an insider tip from personal experience: use a pause at the top of each rep to reinforce stability and foot control. That brief hold helps train your neuromuscular system, not just your muscles. Especially if you run on trails or do long endurance events, this helps transfer strength to real-world stability.
If you’ve struggled with Achilles soreness, poor push-off, or calf fatigue during long runs, training the soleus specifically—using these simple but precise methods—can make a measurable difference in just a few weeks.
A well-conditioned soleus muscle supports the Achilles tendon, reducing the risk of pain and injury. Learn more in our guide on Why Your Achilles Hurts When You Run.
Sample Soleus Workout Table
To help you put all this into action, here’s a structured soleus workout you can follow 2–3 times per week. This program is designed to build strength, improve soleus activation, and support recovery—whether you’re dealing with nagging lower leg pain or simply want better performance on the road, trail, or bike.
Each exercise focuses on the soleus muscle using controlled movements and bent-knee positioning. Tempo is key here. Slower reps create more time under tension, which builds both strength and endurance in this deep, often-overlooked muscle. You’ll also find a stretch at the end to promote flexibility and circulation.
If you’re new to strength training, start with bodyweight only and work your way up. And as always—quality form beats quantity. When done consistently, this routine can support better posture, shock absorption, and reduce your risk of soleus muscle pain, especially during high-mileage weeks.
| Exercise | Position | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|---|
| Bent-Knee Calf Raises | Standing, knees slightly bent | 3 | 15 | 2s up / 2s down | 45 sec |
| Seated Soleus Raise (Weighted) | Seated, knees at 90° | 3 | 10–12 | 3s up / 3s down | 60 sec |
| Single-Leg Eccentric Lower | Standing on one leg | 2 | 8 per leg | 1s up / 4s down | 60 sec |
| Resistance Band Soleus Press | Seated, ankle movement only | 2 | 15 | Controlled | 30 sec |
| Wall Soleus Stretch | Standing, back leg bent | 3 | 30 sec hold | Static | None |
Complement your soleus exercises with these foot strengthening routines from Healthline: Foot Exercises: Strengthening, Flexibility, and More.
Are Eccentric Soleus Exercises Better?
Short answer: yes. Eccentric work is when your muscle lengthens under load. Think lowering slowly from a calf raise. Eccentric soleus exercises strengthen the muscle under tension and help repair tendon overload.
They’re especially helpful for runners dealing with Achilles pain or soleus muscle pain after long training blocks. One study in the British Journal of Sports Medicine found that eccentric training significantly reduced pain and improved function in athletes with calf and Achilles issues.
So, add slow eccentrics to your soleus workout. Start with both legs, then progress to single-leg versions as you get stronger.
Do Runners and Cyclists Really Need to Train the Soleus?
Absolutely. The soleus muscle is a key player in both disciplines.
For runners, it controls ankle flexion and absorbs shock on every step. Without it, your other muscles pick up the slack, leading to fatigue or injury. And for cyclists? That constant circular pedal motion depends on your lower leg working smoothly.
Cycling and running both demand calf endurance. The soleus makes up a big part of that. In fact, some research suggests that over 50% of the total workload during slow running is carried by the soleus. That’s reason enough to train it.
For cyclists, hill climbing intervals can significantly engage the soleus muscle. Enhance your training with our guide on Cycling Intervals for Hill Climbing.
If you’re combining both sports, visit our guide on Combining Running and Cycling Training to balance your programming.
Soleus Stretch and Recovery: Don’t Skip This
Tightness is just as bad as weakness. A good soleus stretch targets the deep muscle layer without stressing the Achilles.
Here’s a simple one: stand facing a wall, place one foot back with a slightly bent knee, and press your heel down. You’ll feel the stretch deep in your lower calf. Hold it for 30 seconds.
Do this after every run, walk, or bike ride. Recovery matters just as much as training—especially if you’re dealing with any soleus rehab.
What Happens If You Ignore the Soleus?
In short? Nothing good. Neglecting this muscle leads to imbalance, reduced lower leg stability, and higher injury risk.
Think of your body like a bridge. The soleus is one of the support beams. If it weakens, everything above starts to shift and compensate. That’s how minor aches turn into major downtime.
Whether you’re returning from injury or building a smarter routine, don’t skip this muscle.
FAQs About Soleus Exercises
How often should I train my soleus?
Can I do soleus exercises at home?
Is soleus training good for plantar fasciitis?
What’s the difference between soleus and gastrocnemius exercises?
How long until I feel results?
Final Thoughts: It’s Time to Respect Your Soleus
It’s easy to ignore what you can’t see. The soleus muscle doesn’t pop in photos. But it’s a workhorse. Training it pays off in stability, endurance, and injury prevention.
If you’ve dealt with soleus muscle pain, calf fatigue, or Achilles issues, it’s time to build strength where it counts.
Add these soleus exercises into your weekly routine. You’ll notice the difference every time you move.
And if you’re serious about long-term health and performance, check out our full Running Training Plans or explore Cycling Training for Runners to support your goals.
