Soleus push-ups are trending fast, and new research suggests they can improve blood sugar control, reduce stiffness and keep your body active – all while you sit
‘Soleus push-ups’ are trending on Google, with searches up by 137% – and for good reason.
In an era where many of us spend hours glued to desks, sofas or long commutes, this deceptively simple movement offers a low-effort, high-impact way to stay active without stepping foot in a gym.
Unlike traditional workouts that demand time, space and energy, soleus push-ups can be performed almost anywhere.
Whether you’re working from home, cooking dinner or catching up on emails, they provide an accessible way to introduce movement into otherwise sedentary routines.
More importantly, they directly target one of the body’s most underutilised muscles – the soleus – delivering benefits that go far beyond a quick stretch.
These push-ups are low-impact and can help to reduce stiffness and improve blood flow, making them particularly appealing for people who sit for prolonged periods or are easing back into exercise after injury. And as more research highlights the hidden dangers of inactivity, micro-movements like this are gaining serious traction.
Samantha Cubbins, strength and conditioning coach and Lifting Club Manager at Gymshark, explains exactly why this movement is worth your attention.
“Soleus push-ups are effectively a seated calf raise, where you raise your heels and activate your deep calf muscle called the soleus,” she says.
“To perform this exercise correctly, make sure you’re seated with your feet flat on the floor. Raise your heels and hold at the top for two seconds before slowly lowering and repeating for up to five minutes.”
It sounds simple – almost too simple – but that’s precisely the point. The soleus muscle, located beneath the more visible gastrocnemius, plays a crucial role in circulation and endurance.
Because it’s designed for sustained activity rather than explosive movement, it responds particularly well to frequent, low-intensity activation.
“This exercise is beneficial as it’s low impact and can be performed throughout the day, while you’re at work, on your commute or relaxing watching TV,” Cubbins continues.
“By incorporating this exercise into your day, you’re helping to improve blood flow and reduce stiffness, while also strengthening ankle stability.”
But the benefits don’t stop at mobility. Emerging research suggests that the soleus muscle may play a key role in metabolic health.
“A University of Houston study also found that regularly activating this muscle (through soleus push-ups) can improve blood glucose regulation and boost muscle metabolism for hours,” she adds.
That’s a significant claim – and one that positions this modest movement as more than just a desk-friendly stretch.
For anyone concerned about energy levels, circulation or long-term health, the ability to influence metabolism without breaking a sweat is a compelling proposition.
Crucially, soleus push-ups are inclusive. They require no equipment, no change of clothes and minimal physical strain, making them suitable for a wide range of fitness levels.
“Soleus push-ups are ideal for people who spend a large portion of their day sitting and those with injuries that limit them from taking part in more strenuous exercise,” says Cubbins.
“If you’re short on time, this is a great movement to incorporate into your day, as you can habit stack it with a task like reading your emails. Start by aiming for three minutes, then gradually increase the reps.”
This idea of “habit stacking” — pairing movement with everyday tasks — is key to why the trend is catching on. Rather than carving out extra time for fitness, you’re weaving it seamlessly into your routine.
How to do soleus push-ups
If you’re ready to try them yourself, the technique is straightforward:
- Start by sitting in a chair with your feet flat on the floor and knees at a 90-degree angle.
- Raise your heels to the top of their range of motion, keeping the balls of your feet grounded.
- Hold for about two seconds, then slowly lower. Repeat continuously for three to five minutes.
That’s it. No sweat, no disruption – just consistent, controlled movement.
In a fitness landscape often dominated by high-intensity trends and complex routines, the rise of soleus push-ups is a refreshing reminder that sometimes the smallest changes can have the biggest impact.
