Exercises for the Soleus Gastrocnemius

Soleus Gastrocnemius: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the soleus does

The soleus is a broad, flat muscle under the gastrocnemius, the visible calf muscle. It only crosses the ankle, so it keeps working when the knee is bent, where the gastrocnemius cannot help much. It points the foot down and keeps you steady when standing and walking, and it takes much of the load in running.

How to train it

Bent-knee calf raises (seated or with the knees bent) put the soleus in charge. Use a full range with a pause at the bottom stretch, and higher reps; it is built for endurance.

Five to start with

  1. 1
    BeginnerSeated Calf Raise (Machine)

    Knees bent: the soleus does most of the work.

  2. 2
    BeginnerSeated Barbell Calf Raise

    The same idea with a barbell across the thighs.

  3. 3
    BeginnerBent-Knee Calf Raise (Dumbbell)

    Standing calf raises with the knees bent, holding dumbbells.

  4. 4
    IntermediateJump Rope

    Quick, springy work for the calves and ankles.

  5. 5
    BeginnerStanding Calf Raise (Machine)

    Straight legs for the gastrocnemius, with the soleus helping.

All 200+ exercises that work the soleus and calves