If you think burning calories only happens at the gym, it’s time to meet your next secret weapon- the Soleus Pushup.
The soleus pushup may look too simple to matter, but it’s quietly revolutionising how we think about exercise and metabolism.
A move you can do while scrolling your phone or sitting at your desk, it targets a hidden powerhouse muscle in your calf that helps your body use fat and glucose efficiently, even while you sit still.
This guide will take you Soleus pushup: How to do it properly, the science behind it, and key benefits. Let’s get started then.
What Is a Soleus Pushup?
The soleus pushup involves the soleus, a strong muscle in the lower section of your calf underneath the gastrocnemius (the visible workout calf muscle). This is unlike the old-fashioned method of pushups, where you work the chest, shoulders, and triceps; with this soleus pushup exercise, you work the lower leg, and also, this time, you are sitting down.
Soleus pushups are a simple yet powerful seated exercise designed to activate the deep calf muscle called the soleus. Unlike traditional workouts, these soleus pushups while sitting can be done anywhere- even at your desk.
In this movement, you keep your feet flat on the floor, lift your heels up, and then lower them back down, allowing the soleus muscle pushup to work its magic. This gentle motion helps improve metabolism, regulate blood sugar, and boost energy levels, making it one of the most effortless yet effective exercises for people who sit for long hours.
This may not seem big, but the studies conducted around this have raised huge eyebrows in their prospective metabolic value.
The Science of Soleus Pushups
Hamilton’s research discovered that soleus muscle pushups may engage the soleus muscle in a manner that significantly enhances blood sugar and fat metabolism, even during long-seated work.
The unique metabolic pathway is utilized when you perform soleus muscle pushups movement by the soleus muscle. It does not depend majorly on glycogen (the stored or carbohydrate form of energy) but uses blood glucose and fat as energy sources. The process aids in maintaining the level of blood sugar and aids in fat burning.
This is why the soleus pushups for diabetes are gaining particular interest – that may allow the body to regulate glucose levels without requiring intense physical exercise.
Key Soleus Pushup Benefits
Regularly doing soleus pushups not only keeps your legs active but also offers several science-backed health benefits. Listed benefits of this exercise:
Increases Metabolism during Sitting
Doing soleus pushups while sitting helps your body burn fat more efficiently by activating the deep calf muscles that support energy use even at rest.
Regulates Glucose levels
Research shows that the soleus muscle pushup can enhance glucose regulation, making it beneficial for people with sedentary lifestyles or blood sugar concerns.
Stimulates Blood Movement and Decreases Stiffness
Spending long periods sitting may cause poor blood circulation and stiffness in the legs. The constant rise and fall of the heel performed during the soleus pushup exercise may improve blood circulation, preventing swelling and pain.
Strength and Balance of the Ankle
The ankle stability is also supported by strengthening the soleus muscle, which decreases the risk of injuries and enhances balance, which is significant to runners, hikers, and other active people.
Increases Endurance
Slow-twitch muscle fibres constitute the soleus, which supports endurance. The muscle will be trained to enhance stamina and postural strength with time.
Easy and Convenient
No equipment, no sweat- just a simple move you can do anytime, anywhere to stay active and boost your metabolic health.
Soleus Pushup: How to Do It
The following is a simple step-by-step instructional guide on the soleus pushup: how to do it correctly:
- Position Yourself- sit on a chair, with your knees at a 90 angle and your feet flat on the floor.
- Step onto your heels, but lift your heels as high as possible, keeping the toes on the ground.
- Keep the highest position for one to two seconds.
- Rest your heels slowly and steadily back to the floor.
- Repeat 15-20 times in each set and 3-5 sets daily.
Hint: Maintain the relaxation of your upper body and do not bounce on your legs. The secret is constant movement that is controlled.
Soleus Pushups for Diabetes and Blood Sugar Control
One of the most thrilling discoveries made about the soleus pushup is a potential application to regulate blood sugar levels. Research indicates that it has a profound effect on glucose oxidation over a long time, that is to say, your body burns more sugar as energy.
Time to explore the research behind it:
According to a pilot study published on PubMed, individuals with prediabetes who performed soleus pushups during an oral glucose tolerance test (OGTT) experienced a 32% reduction in post-meal glucose levels compared to those who remained sedentary. (source).
Another clinical study published in the Middle East Journal of Applied Sciences (2024) observed that participants with type 2 diabetes who regularly practiced soleus pushups for three months showed improved blood glucose control and enhanced daily activity levels. (source).
Though it does not substitute medicine or even medical guidance, it can be a great addition to those who have diabetes or are trying to enhance insulin sensitivity. The best part? You can do Soleus pushups for diabetes anytime, working, watching TV, or reading.
How Many Soleus Pushups Should You Do Every Day?
In case of general wellness, 3-5 sets of 15-20 reps are recommended all day. But frequency can also be modified to achieve a better glucose control or metabolism by exercising for a few minutes at a time, several times a day.
It is the consistency rather than the intensity. Since the soleus pushup exercise is a low-impact exercise, it is not harmful for most people to engage in it regularly without fatigue or injury.
The Soleus Pushup: The Hardest Kind of Pushup?
The soleus pushup is not generally the most difficult, although the form is easy. Such advanced upper-body forms as one-arm pushup or handstand pushup are more demanding.
Nevertheless, relative to neuromuscular endurance and metabolic requirement, the soleus pushup is deceiving, as it may be painfully strenuous when performed sustainably, more of a stamina than strength challenge.
Conclusion
The soleus pushup might look like a small movement, but its impact on metabolic health is anything but small. Backed by emerging research, this simple seated exercise can help improve blood sugar regulation, boost metabolism, and support energy balance- all while you’re sitting.
While it shouldn’t replace medication, diet, or regular exercise, adding a few minutes of soleus pushups while sitting to your daily routine could be an easy and effective way to complement your diabetes management plan. Sometimes, it’s the simplest habits that make the biggest difference.
Frequently Asked Questions Related to Soleus Pushups
What do soleus pushups do?
Soleus muscle pushups engage the soleus muscle, enhancing metabolism, blood circulation and blood sugar management, particularly when performed regularly.
What are the soleus pushup benefits?
They are excellent in strengthening the lower legs, promoting balance, and healthy glucose metabolism, which is suitable for those who spend much time doing soleus pushups.
What is the number of soleus pushups per day?
Strive to achieve 3-5 sets of 15-20 repetitions or do the movement regularly throughout your day to achieve the best outcome.
Which kind of pushup is the most difficult?
The most difficult pushups are usually of the upper body, like one-arm handstand pushups. Soleus pushup, however, might not be easy in terms of endurance.
Do the soleus pushups reduce blood sugar?
Yes, studies indicate that they may assist in reducing blood sugar levels by increasing the way your body utilises glucose as a source of energy - Soleus pushups for diabetes can be a great help in individuals with diabetes or pre diabetes.
