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Ankle and foot · Strengthening

Targeted Soleus Muscle Strengthening in Weight Bearing

Specific soleus muscle engagement, 3 sets, 12 repetitions, tempo 2 seconds up, 2 seconds down

Illustration of the Targeted Soleus Muscle Strengthening in Weight Bearing exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2 seconds to rise, 2 seconds to lower

Description: Stand upright, push up onto the balls of your feet while contracting the soleus muscle, then slowly lower back down controlling the movement. Keep the knee slightly bent to specifically target the soleus.

Tips: Maintain a smooth and controlled movement without jerks. Do not lock the knees; keep them relaxed to avoid engaging the gastrocnemius muscle.

Progression: Gradually increase the number of repetitions or add a light load as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, feet flat on the ground, knees slightly bent
Clinical goal
Strengthen the soleus muscle to improve foot and ankle stability and strength
Also known as
heel raise with bent knees, calf muscle strengthening, soleus exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.