What is the Soleus?

About Soleus

The soleus is one of the two major muscles located in the calf, alongside the gastrocnemius. This muscle is particularly involved in movements where the knee is flexed. Unlike the gastrocnemius, which crosses both the knee and ankle joints, the soleus only crosses the ankle joint, making it specifically active when the knee is bent.

Functions of the soleus

• Plantar flexion: The soleus plays a crucial role in plantar flexion of the foot, which involves pointing the toes downward, essential for activities such as walking, running, and jumping.
• stability: Provides stability to the ankle joint, especially during activities that require knee flexion, such as squatting and lunging.

Strengthening the soleus

• Seated Calf Raises: Perform seated calf raises with weights to specifically target the soleus, as this exercise involves knee flexion.
• Toe Presses: Use a leg press machine with bent knees to focus on the soleus muscle.

stretching the soleus

• Seated soleus Stretch: Sit with your legs extended, bend one knee, and gently press your toes downward to stretch the soleus.
• Wall Stretch: Place your hands on a wall, step one foot back, bend the knee of the back leg, and push the heel down to stretch the soleus.