Whether a fitness lover or not, you have most definitely heard about conventional pushups, an exercise that works the upper body. But do you also know about soleus pushup, a workout that is becoming increasingly popular owing to its several health benefits? However, before you start linking the two, this exercise is neither a variation of the traditional pushup nor does it use the same muscles.
Soleus pushups came under the limelight following a research study published in iScience in October 2022, in which test subjects were given a glucose drink each before performing soleus pushups in a controlled setting for 270 minutes spread out over the day. The results showed that there was a 52% improvement in blood glucose fluctuations and 60% less insulin requirement, which lasted over three hours.
But what are soleus pushups?
Also known as seated calf raises, the soleus pushup concerns the soleus muscle, which is a large, flat muscle found in the calf region at the back of the lower leg. “It is located deep into the gastrocnemius muscle and is responsible for forming the calf. The soleus muscle originates from the head of the fibula and the posterior surface of the tibia, and it inserts into the calcaneus (heel bone) through the Achilles tendon,” Utsav Agrawal, fitness coach, FITTR, told indianexpress.com.
Explaining the function of the soleus muscle, he said it is used for plantar flexion, which is the movement that points the foot downward. “It also helps in maintaining balance and posture while standing or walking. Exercises like calf raise and heel drops are often used to target and strengthen the soleus muscle,” he added.
Here are some key benefits of soleus pushups:
*Strengthening the soleus muscle: The exercise targets the soleus muscle, which is responsible for plantarflexion of the foot. By strengthening this muscle, you can improve overall lower leg strength.
*Improving balance and stability: Soleus pushups can help maintain balance and stability while standing or walking. You can reduce the risk of falls and other accidents.
*Reducing the risk of injury: These pushups can reduce the risk of injury in the lower leg, which is especially important for athletes and individuals who engage in high-impact activities such as running or jumping.
*Improving calf muscle tone: Soleus pushups can help tone and define the calf muscles, which can improve the appearance of your legs.
The exercise is generally considered safe and low-risk for most people when performed correctly, however, the fitness expert pointed out that like with any exercise, some individuals should avoid or approach this exercise with caution, including people with joints problems, pain in the knees or ankles, high blood pressure and heart disease. “Pregnant women should consult their doctor before attempting soleus pushups as certain modifications may be necessary to ensure safety and comfort,” Agrawal said.
How to perform soleus pushups
*Sit on a chair or bench with your feet flat on the floor and a weight on your lap.
*Position the weight in such a way that is resting on your knees and make sure that your feet are hip-width apart.
*Lift your heels up as high as you can while keeping the balls of you feet on the ground. You should feel a stretch in your calf muscles.
*Hold the top position for a second, then lower your heels back down to the starting position.
*Repeat the exercise.
*You can increase the resistance by adding more weight or by using a machine that offers adjustable resistance.
Concluding, Agrawal said, “Improper technique or overloading can lead to injury. It is important to start with a light weight and gradually increase the resistance over time. If you experience pain or discomfort in your lower leg while performing soleus pushups, stop immediately and consult a healthcare professional.”
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