Squat with Soleus Raise Exercise

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How to Perform:  

1. Start in a standing position, feet hip-width apart, core braced. 

2. Lower into a squat, keeping your chest upright and thighs parallel to the ground (or as low as comfortable). 

3. Once in the squat position, lift both heels off the floor, rising onto the balls of your feet. 4. Hold the heel raise for 1–2 seconds, activating the soleus. 

5. Slowly lower your heels back down. 

6. Push through your feet to return to standing. 

7. Repeat for 8–12 reps, for 2–3 sets.  

Modifications (Seated): 

Seated Soleus Raise with Weight:  

1. Sit on a bench or sturdy chair, knees bent at 90 degrees. 
2. Place a weighted plate or dumbbell across your thighs. 
3. Press through the balls of your feet to lift your heels, keeping toes on the floor. 
4. Hold the top position for 1–2 seconds, then lower slowly. 
5. Repeat for 10–15 reps, 2–3 sets.  

Seated Soleus Isometric Hold:  

1. Sit tall on a chair with your feet flat on the floor. 
2. Lift your heels off the ground and hold at the top for 1–2 seconds. 
3. Slowly lower and repeat.  

Tips:  

1. Maintain upright posture throughout. 
2. Avoid bouncing control the movement. 
3. Use a wall or chair for balance if needed. 
4. Keep knees in line with your toes during squats.  

Benefits: 

1. Builds lower limb endurance and strength 
2. Improves ankle stability and calf activation 
3. Ideal for runners, jumpers, or anyone needing strong calf mechanics