Staying active doesn’t always require intense workouts or gym equipment. One of the simplest yet most effective lower-leg exercises is lifting and lowering the heels, commonly known as soleus push-ups (heel push-ups). This gentle movement targets a deep calf muscle called the soleus and can be done almost anywhere — even while sitting.
Soleus Push-Ups: How to Perform?
Soleus push-ups involve repeatedly raising and lowering your heels while keeping the balls of your feet on the ground. The movement activates the soleus muscle, which lies beneath the larger calf muscle (gastrocnemius) and plays a key role in walking, posture, and blood circulation in the legs.
Seated Version (Beginner-Friendly)
- Sit upright in a chair with your feet flat on the floor.
- Keep your knees bent at about 90 degrees.
- Press the balls of your feet into the floor and lift your heels upward.
- Hold for 1–2 seconds at the top.
- Slowly lower your heels back down.
- Repeat for 15–30 repetitions.
Standing Version (Advanced)
- Stand with your feet hip-width apart and slightly bend your knees.
- Hold onto a chair or wall for balance.
- Raise your heels while keeping the knees bent.
- Pause briefly at the top.
- Lower your heels slowly.
- Perform 12–20 repetitions.
Breathing tip:
Exhale as you lift your heels, inhale as you lower them.
Health Benefits of Soleus Push-Ups
- Improves Blood Circulation
The soleus muscle helps pump blood from the legs back toward the heart. Activating it regularly supports healthy circulation and may reduce ankle swelling and leg fatigue.
- Strengthens Calf and Ankle Muscles
This exercise builds strength in the calves and stabilizes the ankle joint, helping prevent sprains and weakness.
- Supports Better Walking and Balance
A stronger soleus muscle improves push-off power during walking and enhances balance, especially in older adults.
- Aids Metabolic Health
Activating the soleus muscle increases glucose and fat usage in the body, which may help regulate blood sugar levels when done regularly. A study published in iScience demonstrated that isolated activation of the soleus muscle significantly improved glucose regulation and lipid metabolism, with postprandial blood glucose excursions reduced by up to 52% when participants performed seated heel raises (soleus push-ups) after meals.
- Reduces Stiffness from Prolonged Sitting
Ideal for desk workers, heel lifts counteract the effects of long sitting hours by reactivating lower-leg muscles.
- Low-Impact and Joint-Friendly
Soleus push-ups place minimal stress on the knees and hips, making them suitable for beginners and people with joint issues.
Who Can Benefit?
- Office workers who sit for long periods
- Older adults aiming to improve balance
- People with weak ankles or calves
- Individuals looking for light, daily movement
- Those managing blood sugar through gentle activity
Avoid or modify if you have:
Recent ankle injuries, Achilles tendon pain, or severe calf strain without medical guidance.
Tips for Best Results
- Keep movements slow and controlled.
- Avoid bouncing your heels.
- Perform 2–3 sets daily if seated often.
- Add light weights on thighs (seated) for progression.
- Pair with ankle rotations and toe raises for full lower-leg care.
Lifting and lowering heels, or soleus push-ups, may look simple, but they deliver powerful benefits for circulation, strength, and metabolic health. This easy movement can be done anytime — at your desk, while watching TV, or during breaks — making it one of the most practical exercises for everyday fitness.