Cover Soleus push-ups or seated calf raises may provide low-cost, relatively low-effort office exercises for improving health (Photo: Sarah Pflug from Burst)
Soleus push-ups or seated calf raises may provide low-cost, relatively low-effort office exercises for improving health (Photo: Sarah Pflug from Burst)
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Sitting down at your desk could be the healthiest part of your day, provided you know how to use the right one per cent of your body’s weight—the soleus muscle–for effective office exercises
Early research indicates that a form of seated calf raises can significantly impact metabolism and glucose regulation if done consistently, correctly and for extended periods. They’re called the soleus push-ups, named after the soleus muscle, which is a large, flat muscle found in the calf region at the back of the lower leg, located deep into the gastrocnemius muscle that is responsible for forming the calf.
While not a substitute for traditional exercise, this low-cost, relatively low-effort activity provides a valuable means for improving health, particularly for those with sedentary lifestyles or limited exercise options.
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As research continues, the potential applications of this simple exercise could expand, offering new tools for enhancing metabolic health for people with diverse levels of fitness activities or access to healthy strategies.
What are soleus push-ups?
Above Unlock the potential of doing soleus push-ups, one of the easy office excises that can dramatically boost your metabolism and burn fat
The soleus muscle, located in the lower leg, plays a crucial role in standing and walking. Unlike other muscles that rely heavily on glycogen for energy, the soleus muscle uses a combination of glucose and fat for energy, allowing it to work for extended periods without fatigue. This unique characteristic makes the soleus muscle an ideal target for exercises aimed at sustained metabolic benefits.
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A recent study conducted by the University of Houston’s Health and Human Performance professor Marc Hamilton found that participants who performed soleus pushups experienced a significant increase in oxidative metabolic rate and a quicker decrease in blood glucose after ingesting a glucose drink. The study participants spent up to 270 minutes performing soleus pushups, with no reported muscle soreness due to the fatigue-resistant nature of the soleus muscle.
How to do soleus push-ups?
Performing soleus push-ups is straightforward and can be done while sitting, making it an accessible exercise for many people. Here’s how to do it: sit with your feet flat on the floor; raise your heels, keeping your toes planted on the ground; once your heels reach the top of their range of motion, passively release your foot to lower your heels back down; and repeat this motion for an extended period.
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What are the purported health benefits of soleus push-ups?
The soleus push-up has been shown to have numerous health benefits, including improved glucose regulation and a potential reduction in the risk of type 2 diabetes. The study found that participants who performed soleus pushups experienced a 52 per cent improvement in blood sugar regulation and a 60 per cent reduction in insulin levels. This is significant because it suggests that the soleus pushup may be more effective than other methods, such as exercise, weight loss, and intermittent fasting, in improving blood sugar regulation.
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Additionally, the soleus pushup can help reduce the risk of developing blood clots, which is a common problem for those who spend extended periods sitting. Some research also shows that individuals can improve circulation by performing soleus push-ups every hour during long meetings or flights.
Soleus push-ups are not the cure-all
Above Soleus push-ups are not meant to be a substitute to traditional exercises (Photo: Andres Ayrton from Pexels)
Soleus push-ups are not meant to be a substitute to traditional exercises (Photo: Andres Ayrton from Pexels)
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While the soleus pushup is effective for boosting metabolism and improving glucose regulation, it may not be the most efficient strategy for building stronger calves. For those looking to build bigger calf muscles or improve their performance in activities like running or plyometrics, other exercises such as resisted calf raises, and bent knee calf raises may be more effective.
This article is intended for informational purposes only and does not constitute medical advice. For professional health guidance, always consult a qualified healthcare provider.
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Lynette loves travelling and dancing to Latin music almost as much as she enjoys period films and pastry desserts. She is constantly in search of the perfect nude lipstick and finds her best ideas through walks in nature.
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As the Editor-in-Chief of Tatler Malaysia, Lynette leads the content teams for print, digital and social media platforms of the brand. She has over 20 years experience in media, having been editorial director and editor-in-chief for lifestyle titles such as Cleo, ELLE, Esquire, Men’s Health, and Women’s Health.
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