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The Soleus Push-Up: A Simple Exercise That Could Transform Your Metabolic Health

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Brief Explanation about Soleus Muscle

The soleus muscle is a powerful muscle located in the lower leg, just beneath the calf muscle (gastrocnemius). It plays a crucial role in helping us stand, walk, run, and jump. For example, when you push off the ground with your foot, the soleus contracts to help lift your heel. Keeping the soleus muscle strong and flexible is important for overall leg health and mobility.

Figure 1. Soleus muscle anatomy [1]

Science Behind Soleus Push Up

So what is the science behind Soleus push-up (SPU) ? SPU is a simple exercise performed while seated. This movement targets the soleus muscle, a deep muscle in the lower leg, in a way that’s different from walking or standing [2].

So how does it work? Recent research has revealed that the SPU can activate the soleus muscle to a much higher degree than typical daily activities. Here are some of the uniqueness of the SPU:

  • High endurance muscle: the soleus is made up of about 88% slow twitch (type I) muscle fibers, making it highly resistant to fatigue and specialized for long, sustained activity [3].
  • Unique fuel use: unlike other muscles that rely heavily on glycogen (stored carbohydrate), the soleus during SPUs uses more blood glucose and fats for fuel, sparing glycogen. This allows the muscle to work for hours without tiring [2,3].
  • Boost metabolism: when activated in this way, the soleus can sustain an elevated oxidative metabolism (energy burning using oxygen) for hours- much longer than typical exercise routines [2,4].
  • Minimal fatigue: because of its fiber composition and fuel usage, the soleus can contract repeatedly with little local fatigue, making the SPU suitable for prolonged sessions [3].

From the same mind whose research said that “sitting too much is not the same as exercising too little” comes a groundbreaking discovery set to turn a sedentary lifestyle into optimal activation mode. March Hamilton, professor of Health and Human Performance at the University of Houston pioneered the SPU which effectively elevates muscle metabolism for hour, even while sitting.

Hamilton’s research suggest the soleus push up’s to sustain an elevated oxidative metabolism improved regulation of blood glucose more effective than any popular methods currently touted as a solution including exercise, weight loss and intermittent fasting [4].

Other research also stated many benefits of SPU such as:

  • Improved blood sugar regulation: SPUs can significantly enhance glucose metabolism, improving blood sugar control even in people who are otherwise sedentary. Studies show whole-body glucose metabolism increases by 30-45% during SPUs [2].
  • Metabolic Benefits: The primary advantage of soleus push-ups lies in their ability to maintain elevated oxidative metabolism for extended periods. This metabolic activation helps regulate blood glucose levels more effectively than traditional exercise, weight loss programs, or intermittent fasting. The sustained nature of this metabolic boost makes it particularly valuable for individuals with diabetes or prediabetes [4-6].
  • Increased calorie burn: Performing SPUs for 130 minutes can burn about 200 calories, all while sitting [3].
  • Lower cholesterol: the movement has been shown to reduce levels of VLDL in the blood [3].
  • Counteracts sedentary risks: SPUs help maintain muscle metabolism during long period of inactivity and may prevent some of negative effects of prolonged sitting, such as impaired cardiovascular function [3].
  • Potential for older adults: daily soleus muscle activation has been linked to improved blood flow, better sleep quality, and even preservation of bone density in older adults.
Figure 2. A potent physiological method to magnify and sustained soleus oxidative metabolism improves glucose and lipid regulation [3]

⁠How to Perform Proper Soleus Push-Up

In brief, while seated with feet flat on the floor and muscles relaxed, the heel rises while the front of the foot stays put. When the heel gets to the top of its range of motion, the foot is passively released to come back down. The aim is to simultaneously shorten the calf muscle while the soleus is naturally activated by its motor neurons.

For more details, these are the steps to do SPU:

  1. Sit Upright: use a chair or bench so your knees form a 90-degree angle and your feet are on the floor, toes pointed forward.
  2. Keep Good Posture: Sit tall with your spine straight and shoulders back, not hunched.
  3. Foot placement: feet should be hip-width apart, flat on the floor
  4. Movement:
    • Press your toes into the ground.
    • Lift your heels as high as possible while the balls of your feet on the floor.
    • Hold top position for 1-2 seconds, feeling the contraction in your calf.
    • Lower your heels slowly back to the ground.
  5. Repeat: perform the movement in a slow, controlled manner for 12-15 repetitions per set, aiming for 3-5 sets [3,7,8].
Figure 3. Steps on doing SPU [8]

In brief, while seated with feet flat on the floor and muscles relaxed, the heel rises while the front of the foot stays put. When the heel gets to the top of its range of motion, the foot is passively released to come back down. The aim is to simultaneously shorten the calf muscle while the soleus is naturally activated by its motor neurons.

While the SPU movement might look like walking (though it is performed while seated) it is the exact opposite, according to the researchers 2. When walking, the body is designed to minimize the amount of energy used, because of how the soleus moves. Hamilton’s method flips that upside down and makes the soleus use as much energy as possible for a long duration.

“The soleus pushup looks simple from the outside, but sometimes what we see with our naked eye isn’t the whole story. It’s a very specific movement that right now requires wearable technology and experience to optimize the health benefits,” said Hamilton.

Accessibility and Convenience

Unlike traditional exercise programs that require specific equipment, time blocks, or fitness levels, soleus push-ups can be performed anywhere while seated. This makes them particularly valuable for office workers, individuals with mobility limitations, or those who spend extended periods in sedentary positions.

What is The Future of Soleus Push Up According to Research?

While early studies are promising, further research is needed to fully understand and optimize SPU benefits such as:

  • Larger clinical trials: most current studies involve small groups. Larger, long term trials are needed to confirm efficacy and safety in diverse populations [10].
  • Standardization of technique: research is ongoing to develop standardized protocols and training methods, especially for unsupervised use outside laboratory settings [2].
  • Wearable technology: future studies may focus on integrating wearable devices to ensure correct movement and maximize health benefits [2,11].
  • Broader health outcomes: more research is needed to explore effects on bone health, sleep quality, cognitive function and long term cardiovascular outcomes [11].
  • Comparative studies: investigations comparing SPU to other interventions like standing desk or walking breaks will help clarify its unique value in workplace and home environment [13].

Timing Recommendations

GroupRecommended timing & FrequencyKey Notes
General Population– 30-60 minutes daily, divided into smaller sessions
– Multiple sessions per day
– Integrate into daily routines (for example during work, watching TV)		– Prolonged, repeated activation yields the greatest benefits [3]
– Main function for metabolic boost, calorie burn.
Older Adults– Aim for 3-4 hours total per day ( can be broken into shorter bouts)
– Do it throughout the day
– Avoid more than 4 minutes of inactivity between bouts if possible		– Extended, low-intensity sessions are safe and effective
– Can be performed while seated, making them accessible [3,14]
– Main function for circulation, muscle quality
Metabolic Disease (prediabetes and type 2 diabetes)– Start with 5 minutes per session, 3-5 times per day ( spread out)
– Gradually increase to 10-15 minutes per session over 2-4 weeks
– Aim for frequent, repeated activation throughout the day		– Focus on post meal sessions to help regulate blood sugar
– Consistency is more important than intensity [14]
– Main function for glucose control, lipid profile

Practical Tips

  • Start gradually: begin with short sessions and increase duration as tolerated.
  • Post-meal focus: Prioritize SPUs after meals for maximal blood sugar benefits.
  • Consistency: Spread sessions throughout the day; avoid long periods of inactivity.
  • Stop if pain occurs: Any discomfort in the lower leg, ankle, or foot should prompt immediate cessation.
  • Consult with your clinician: especially important for those with neuropathy, foot ulcers, or vascular disease [16].

Conclusions

The soleus push-up represents a revolutionary approach to metabolic health that challenges conventional wisdom about exercise and physical activity. By targeting a small but metabolically powerful muscle, this simple seated exercise can produce sustained whole-body benefits that rival pharmaceutical interventions. As research continues to explore its applications, the soleus push-up may become an essential tool in combating the metabolic consequences of our increasingly sedentary society.

The accessibility, safety, and effectiveness of this exercise make it a valuable addition to any health and wellness program, particularly for individuals seeking practical solutions for blood glucose management, cardiovascular health, and metabolic optimization. As Dr. Hamilton noted in his research, “We never dreamed that this muscle has this type of capacity. It’s been inside our bodies all along, but no one ever investigated how to use it to optimize our health, until now” [3,14-16].

References

  1. Cleveland Clinic. Calf Muscle: Anatomy, Function and Common Conditions [Internet]. Cleveland Clinic. 2021. Available from: https://my.clevelandclinic.org/health/body/21662-calf-muscle
  2. Discovery Unlocks Potential of “Special” Muscle [Internet]. stories.uh.edu. Available from: https://stories.uh.edu/2022-soleus-pushup/index.html
  3. Soleus Push Up [Internet]. Physiopedia. 2022 [cited 2025 Jul 14]. Available from: https://www.physio-pedia.com/Soleus_Push_Up
  4. Hamilton MT, Hamilton DG, Zderic TW. A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation. iScience. 2022 Sep;25(9):104869.
  5. Ebrahim Elgohary A, Mohamed S, El-Ghafar A, Kamel El-Desouky E, Foad El-Gahash N. MNJ Menoufia Nursing Journal Faculty of Nursing Menoufia University Effect of Soleus Push-ups Exercise on Blood Glucose Level and Activities of Daily Living among Patients with Type II Diabetes. MNJ [Internet]. 2025 [cited 2025 Jul 15];10(2):27–47. Available from: https://journals.ekb.eg/article_433106_22597a3a238f38835483f922e3db887b.pdf
  6. Elek D, Tóth M, Sonkodi B, Ács P, Kovács GL, Tardi P, et al. The Efficacy of Soleus Push-Up in Individuals with Prediabetes: A Pilot Study. Sports (Basel, Switzerland) [Internet]. 2025 Oct;13(3):81. Available from: https://pubmed.ncbi.nlm.nih.gov/40137805/
  7. Andi Breitowich. How To Do A Soleus Pushup With Proper Form, According To A Trainer [Internet]. Women’s Health. 2023 [cited 2025 Jul 14]. Available from: https://www.womenshealthmag.com/fitness/a45630835/soleus-pushup/
  8. Lifestyle Desk. Soleus pushups: What they are and how to perform them [Internet]. The Indian Express. 2023 [cited 2025 Jul 14]. Available from: https://indianexpress.com/article/lifestyle/fitness/soleus-pushups-how-to-perform-benefits-risks-8594555/
  9. Soleus Push Up – A Simple Seated Exercise to Burn Fat and Boost Your Metabolism [Internet]. Webefit.com. 2022 [cited 2025 Jul 14]. Available from: https://www.webefit.com/articles_900_999/article_968_Soleus.html
  10. Elek D, Tóth M, Sonkodi B, Ács P, Kovács GL, Tardi P, et al. The Efficacy of Soleus Push-Up in Individuals with Prediabetes: A Pilot Study. Sports (Basel, Switzerland) [Internet]. 2025 Oct;13(3):81. Available from: https://pubmed.ncbi.nlm.nih.gov/40137805/
  11. Comite [Internet]. Comitemd.com. 2025 [cited 2025 Jul 14]. Available from: https://www.comitemd.com/learn/improve-your-metabolic-health-with-the-solius-pushup
  12. Radoman D. The Seated Exercise Hack To Boost Your Metabolism: The Soleus Push Up [Internet]. Delta Kinesiology. 2025 [cited 2025 Jul 14]. Available from: https://www.deltakinesiology.com/post/the-seated-exercise-hack-to-boost-your-metabolism-the-soleus-push-up
  13. Effects of Moderate Intensity Soleus Push-ups vs Sustained Soleus Push-ups on Lipid Profile Among Young Population | Clinical Research Trial Listing [Internet]. Centerwatch.com. 2024 [cited 2025 Jul 14]. Available from: https://www.centerwatch.com/clinical-trials/listings/NCT06326788/effects-of-moderate-intensity-soleus-push-ups-vs-sustained-soleus-push-ups-on-lipid-profile-among-young-population
  14. Heltzel P. 4 Exercises To Lower Blood Sugar [Internet]. DiaTribe. diaTribe; 2024. Available from: https://diatribe.org/exercise/4-exercises-lower-blood-sugar
  15. McLeod K. Reversal of Soleus Muscle Atrophy in Older Adults: A Non-Volitional Exercise Intervention for a Changing Climate. Clinical Interventions in Aging. 2024 May;Volume 19:795–806.
  16. Ghosh A. Soleus Pushups: An Effective Exercise to Manage Blood Sugar Levels [Internet]. Kofuku.com. Kofuku; 2025 [cited 2025 Jul 14]. Available from: https://www.kofuku.com/blogs/soleus-pushups-an-effective-exercise-to-manage-blood-sugar