Key Takeaways
- A soleus push-up is a seated heel raise
- It activates the soleus muscle
- It became widely known after the Hamilton study
- It is different from a traditional calf raise
- It can be performed while sitting
A soleus push-up is a seated heel-raise movement designed to activate the soleus muscle — a deep calf muscle that researchers sometimes call the body's second heart. Also called a seated plantarflexion or soleus activation exercise.
What Is a Soleus Push-Up?
A soleus push-up is a seated heel-raise exercise designed to activate the soleus muscle while sitting.
The movement gained widespread attention following research from the University of Houston, where scientists investigated whether sustained soleus activation could influence glucose metabolism during prolonged sitting.
Unlike traditional exercise, the soleus push-up is performed while seated and focuses on activating one of the body's most fatigue-resistant muscles.
People often search for soleus push-up, soleus push up, seated heel raise, seated calf raise, or soleus activation exercise to describe the same movement pattern.
Why Is It Called a Soleus Push-Up?
The term "soleus push-up" was popularised by researchers studying the soleus muscle.
The movement involves keeping the front of the foot on the ground while repeatedly lifting and lowering the heel.
Although simple, the movement was specifically designed to activate the soleus muscle during seated time.
- 1Sit upright in a chair with your feet flat on the floor and your back straight.
- 2Keep the balls of your feet in contact with the ground throughout the movement.
- 3Slowly raise your heels as high as comfortable, feeling tension in the deep calf.
- 4Lower your heels back down with control — do not drop or bounce.
- 5Repeat rhythmically for the desired duration. The movement can be sustained for extended periods without fatigue.
Research Behind the Soleus Push-Up
The soleus push-up gained international attention after research led by Dr. Marc Hamilton at the University of Houston.
Researchers investigated how sustained soleus activation during sitting affected glucose and insulin responses following a meal.
The findings helped bring attention to the physiology of prolonged sitting and the potential role of the soleus muscle.
For a complete overview of the science behind the soleus, visit The Science of the Soleus → and explore the full research library →
A soleus push-up looks almost too simple to matter. You remain seated. Your toes stay on the floor. Your heels rise and fall. No gym. No equipment. No sweat. So why did researchers become interested in it?
The muscle few people know about
The soleus muscle is one of the most active muscles in the human body. When standing and walking, it contributes to circulation through the calf muscle pump mechanism. Each contraction helps move blood upward from the legs.
When sitting for prolonged periods, activity in the soleus may decline substantially. Researchers began asking whether restoring activity to this muscle during seated time could influence physiological processes that are normally associated with inactivity.
That question led to studies investigating sustained soleus activation during sitting, including the Hamilton 2022 study from the University of Houston. Read the complete soleus muscle guide →
Calf Raise
- Performed standing or seated
- Targets gastrocnemius (outer calf)
- Goal: strength and muscle growth
- Fatigues relatively quickly
Soleus Push-Up
- Performed seated
- Targets soleus (deep calf)
- Goal: sustained activation during sitting
- Fatigue-resistant, can be done for hours
What the Hamilton study found
The Hamilton study (2022) found that sustained soleus activation during seated time produced a 52% reduction in post-meal glucose excursion and a 60% reduction in insulin requirement compared to uninterrupted sitting. The soleus, comprising approximately 1% of body mass, became the dominant glucose-consuming tissue during the session.
Important context: This study used a specialised laboratory device to induce sustained soleus contraction. The 52% reduction was measured in that specific context. Casual heel raises may not produce identical results.
Read the full study summary → | View all research →
The most important insight from soleus push-up research may not be the movement itself. It may be the recognition that sitting is not a neutral state. Physiology continues whether you are moving or sitting.
The bigger idea: sitting physiology
The soleus push-up helped draw attention to a field that remains largely overlooked: Sitting Physiology — understanding what happens inside the body during seated hours.
Learn more about sitting physiology →
Explore related topics
Frequently Asked Questions
Be among the first to explore Soleus Health
Join early access. No spam. One email when it matters.