The triceps surae, most commonly referred to as the "calf", is made up of both the gastrocnemius muscle and soleus muscle. Both muscles are important for running/sprinting, jumping, landing, and changing direction.

 

You've likely seen the gastroc before since it's the muscle that pops out and takes the spotlight when someone performs a heel raise. However, the soleus sits below and deep to the gastroc and takes a backseat to the limelight.

 

The best way to target the soleus is to bend the knees when loading. You can do so partially (as seen in videos) or fully in a seated position since the soleus is a single-joint muscle and only crosses the ankle joint. The gastroc, on the other hand, is on relative slack when the knees are bent (more so in the seated position) since it crosses both the ankle and knee joints.

 

Let's give the soleus some attention in training. Run through these progressions to get started.

 

  1. KB 1-Arm Offset Soleus Iso

 

 

  1. KB 1-Arm Offset Soleus Raise

 

 

  1. KB 1-Arm Offset Elevated Soleus Iso

 

 

  1. KB 1-Arm Offset Elevated Soleus Raise

 

 

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ABOUT THE AUTHOR

Matthew Ibrahim

Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.

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