The Sitting Soleus Push-Up: A Calorie-Burning Exercise for Stronger Calves

When it comes to burning calories and building strength in the lower body, most people think of exercises like squats, lunges, and calf raises. However, the sitting soleus push-up is a lesser-known move that can significantly benefit the calves and help burn calories.

The sitting soleus push-up is a calf exercise that targets the soleus muscle, which is located beneath the gastrocnemius and is responsible for pointing the toes downward. By performing this exercise, you can strengthen and tone your calves while also burning calories and improving overall calf function.

To perform a sitting soleus push-up, sit on the edge of a chair with your feet flat on the floor. Push through the balls of your feet as you lift your heels as high as possible, engaging your calf muscles. Hold this position for a second before slowly lowering back down. Repeat for 10-15 reps for 2-3 sets.
Incorporating sitting soleus push-ups into your workout routine at least 2-3 times per week can help you burn calories and strengthen your calves. This frequency will allow for proper muscle recovery and growth while still providing the necessary stimulus to see results.

One study found a 32% decrease in post-prandial (after-meal) glucose measurements in pre-diabetic patients subjected to a glucose tolerance test. ¹ Another study found that soleus push-ups and walking helped boost metabolism and regulate blood sugar.² A third study demonstrated how soleus metabolism improves glucose and lipid regulation. ³

For individuals with arthritis, the sitting soleus push-up can be a safe and effective way to strengthen the calves and ankles and help support your metabolism which is an important factor. Stronger muscles can help support and stabilize the joints, reducing pain and improving overall function.

In summary, the sitting soleus push-up is a calorie-burning exercise that can help strengthen and tone the calves while improving overall calf function. Try it in your workout routine and feel the burn while burning calories.

References:

1. Elek D, Tóth M, Sonkodi B, et al. The Efficacy of Soleus Push-Up in Individuals with Prediabetes: A Pilot Study. Sports. 2025;13(3):81. doi:10.3390/sports13030081
2. Trakulrungsi C. Soleus push-ups and walking two to fifteen minutes after a meal boost metabolism and regulate blood glucose levels. J Curr Sci Technol. 2023;13(1).
3. Hamilton MT, Hamilton DG, Zderic TW. A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation. iScience. 2022;25(9):104869. doi:10.1016/J.ISCI.2022.104869