For those who sit for long periods and have little time to exercise, the soleus push-up can help burn fat while seated and may also prevent or improve the symptoms of certain diseases.
Performing the Soleus Push-up
On the Health 1+1 program, Dr. Zheng Yuanyu, a former attending physician at Taipei Veterans General Hospital and former athlete, explained the correct way to perform the soleus push-up and how this exercise can help prevent and improve Type 2 diabetes and cardiovascular disease.The soleus muscle lies deep in the calf and extends from just below the knee to the heel, Zheng said.
- Sit comfortably in a chair with your feet flat on the floor.
- Lift your heels off the ground, then lower them back down to complete 1 repetition.
- Continue repeating this motion.
You can do it with both legs simultaneously or alternate between legs, similar to marching in place. Perform the exercise at a rate of 1 repetition per second, or adjust to your preference.
The key to effectively engaging the soleus muscle is to focus on where you apply the force.
“When lifting your heels, focus on the sensation of pushing down with the balls of your feet, rather than just pulling your heels up. Even though it looks like you are simply raising your heels, the best way to engage the soleus muscle is by feeling as though you are pressing down with the front of your feet,” Zheng explained.
Targeting Sedentary Lifestyles
The soleus push-up is a simple exercise that requires minimal attention, Zheng said. You can perform it while doing other tasks, and once accustomed to it, your legs will naturally move as you sit. It also does not disturb others, as it produces little noise or vibration.Zheng suggested that this exercise can easily be integrated into a modern sedentary work routine while still delivering the benefits of regular physical activity.
Understanding the Soleus Push-up
Research shows that although the soleus muscle makes up only 1 percent of body weight, it consists of 88 percent of type I muscle fibers. These fibers, also known as slow oxidative fibers, contract slowly and generate less force but can sustain activity for hours. Because of this, the soleus muscle is well suited for prolonged, low-intensity exercise, like walking or standing for extended periods.Slow oxidative fibers continuously utilize glucose or lipids from the bloodstream for aerobic metabolism—the process by which cells generate energy in the presence of oxygen. By engaging the soleus muscle through repeated contractions, a person can significantly enhance the body’s oxidative metabolism. Since oxidative metabolism plays a key role in energy production, these movements can be sustained for hours without causing significant fatigue.
Hamilton’s team found that during moderate-intensity walking, the average oxygen consumption per kilogram of lower limb musculature (including the soleus) is only 40 percent of that during running. However, when performing soleus push-ups, the average oxygen consumption of the targeted muscles is more than double, despite lower total body energy expenditure. The soleus muscle’s high efficiency in utilizing oxygen explains how activating such a small muscle can significantly boost overall oxidative metabolism.
Oxygen consumption is a key indicator of energy expenditure. The term VO₂ max refers to the maximum amount of oxygen the body can utilize during exercise, which reflects cardiovascular fitness and aerobic capacity.
Although the soleus push-up movement resembles “walking while seated,” it actually requires significantly more energy from the soleus muscle than walking, according to Hamilton.
During walking, the body limits soleus muscle activation to conserve energy. In contrast, performing soleus push-ups while seated allows the muscle to work at maximum capacity for extended periods.
In Hamilton’s study, participants consumed 75 grams of glucose and then performed soleus push-ups for 270 minutes. The results revealed that the exercise primarily drew energy from glucose and lipids in the blood, with minimal reliance on stored glycogen. Since glycogen depletion is associated with fatigue, soleus push-ups feel less strenuous even when performed for long durations.
Overall, soleus push-ups can raise energy demand tenfold—an additional 91 kilocalories per hour compared to participants who remained sedentary—without causing progressive fatigue.
Lowering the Risk of Diabetes and Coronary Artery Disease
The study found that compared to sitting still, soleus push-ups reduced post-meal blood sugar spikes by 52 percent and lowered insulin needs by 60 percent.The body releases insulin, particularly after meals, to maintain blood sugar levels. When metabolism is impaired, cells become less sensitive to insulin, requiring increased insulin secretion, which indicates prediabetes. The findings suggest that soleus push-ups can significantly reduce both post-meal blood sugar and insulin levels, effectively lowering the risk of diabetes.
Improve Your Health Anytime, Anywhere
As the Chinese saying goes, “A hundred steps after a meal can keep you living to 99.” Engaging in moderate exercise, such as walking after a meal, can help prevent large fluctuations in blood sugar levels. If walking is not an option, soleus push-ups can be an effective alternative, Zheng said.“These simple habits, such as engaging the soleus muscle or taking the stairs more often, help incorporate exercise into your daily routine. Over time, these small efforts add up, and you will find that your hard work does not go to waste.”
Copy
