The soleus is the deeper calf muscle that lies underneath the gastrocnemius and is responsible for plantar flexion at the ankle, postural support during standing, and substantial calf size despite being less visible than the gastrocnemius. A strong, well-developed soleus produces: complete calf size and shape (the soleus accounts for substantial calf mass even though it sits underneath), better Achilles tendon resilience and reduced injury risk, improved standing endurance and posture, supported athletic performance through plantar flexion power, and balanced calf development that single-function calf training never achieves. The soleus has a critical anatomical distinction from the gastrocnemius: it crosses only the ankle joint (not the knee), which means the soleus activates primarily when the knee is bent (the gastrocnemius deactivates when the knee bends, leaving the soleus to do the plantar flexion work). The right soleus training requires bent-knee positions: seated calf raises (in all their variations) are the foundation. Most lifters who want bigger calves but neglect the soleus are making the most common calf-training mistake – training only standing variations (which emphasize gastrocnemius) misses the soleus entirely and produces incomplete calf development.
Below are ten of the most effective exercises for soleus development, covering seated calf raise variations (Smith seated calf raise, dumbbell seated calf raise, barbell seated calf raise, weighted seated calf raise), heavy compound work with bent knees (sled calf press on leg press), unilateral soleus work (dumbbell seated one leg calf raise palm up, lever seated one leg calf raise, Smith seated one leg calf raise), supporting calf work (kettlebell standing calf raise), and dynamic high-volume work (jump rope). Together they form a complete soleus training program. A 15 to 25-minute soleus-focused session pulled from this list, performed 2 to 3 times per week, produces strong soleus development for any lifter focused on complete calf development, addressing soleus weakness, or breaking through calf plateaus.
Smith Seated Calf Raise
The Smith Seated Calf Raise performs seated calf raises on a Smith machine. The seated bent-knee position isolates the soleus.
For soleus development, the Smith seated calf raise is foundational. The bent-knee position deactivates the gastrocnemius and isolates the soleus. Run it for 4 sets of 12 to 15 reps as primary soleus work.
Sit on a bench under a Smith machine bar with the bar across the upper thighs (use a pad). Place the balls of the feet on a slightly elevated surface (small platform). Rise up onto the toes by extending the ankles. The soleus works hard through plantar flexion – the bent-knee position deactivates the gastrocnemius and isolates the soleus. Squeeze hard at peak. Lower under control to a deep stretch. The pattern is foundational for soleus development – the seated bent-knee position is the most direct soleus isolation possible, and the Smith machine stability allows progressive heavy loading.
Dumbbell Seated Calf Raise
The Dumbbell Seated Calf Raise performs seated calf raises with dumbbells on the knees. The pattern provides accessible soleus work.
For soleus development, the dumbbell seated calf raise provides accessible soleus isolation. Run it for 3 to 4 sets of 15 to 20 reps as accessible soleus work.
Sit on a bench. Place the balls of the feet on a small platform with knees bent at 90 degrees. Hold dumbbells on the knees/upper thighs (use a pad). Rise up onto the toes by extending the ankles. The soleus works hard through plantar flexion – the bent-knee position deactivates the gastrocnemius and isolates the soleus. Squeeze hard at peak. Lower under control to deep stretch. The pattern provides accessible soleus work for those without access to a seated calf raise machine. Use higher rep ranges (15 to 20 reps) since dumbbell loading is limited.
Sled Calf Press on Leg Press
The Sled Calf Press on Leg Press performs calf press on a leg press machine. With knees slightly bent the pattern emphasizes soleus loading.
For soleus development, the sled calf press with slightly bent knees produces heavy soleus loading. Run it for 3 to 4 sets of 12 to 15 reps as heavy soleus work.
Set up on a leg press machine. Position the feet on the lower portion of the platform with only the balls of the feet on the platform. Press the platform up by extending the knees – keep a slight bend in the knees throughout (do not fully lock out for soleus emphasis). Allow the heels to drop down (deep stretch) then press back up by extending the ankles. The soleus works hard through plantar flexion under heavy load. The slightly bent-knee position emphasizes soleus over gastrocnemius. The pattern allows heavy soleus loading – one of the few ways to truly load the soleus heavily.
Dumbbell Seated One Leg Calf Raise Palm Up
The Dumbbell Seated One Leg Calf Raise Palm Up performs unilateral seated calf raises with dumbbell. The pattern produces unilateral soleus work.
For soleus development, the unilateral seated calf raise produces single-leg soleus work and addresses imbalances. Run it for 3 sets of 12 to 15 reps per leg as unilateral soleus work.
Sit on a bench. Place the ball of one foot on a small platform with the knee bent at 90 degrees (the other leg rests on the floor). Hold a dumbbell on the knee of the working leg with palm up. Rise up onto the toes of the working leg by extending the ankle. The soleus of the working leg works hard. Squeeze hard at peak. Lower under control to deep stretch. Switch legs between sets. The pattern allows unilateral focus on each leg individually and addresses left/right imbalances common in calf development.
Lever Seated One Leg Calf Raise
The Lever Seated One Leg Calf Raise performs unilateral seated calf raises on a machine. The pattern produces heavy unilateral soleus work.
For soleus development, the lever seated unilateral calf raise allows heavy unilateral soleus loading. Run it for 3 sets of 12 to 15 reps per leg as unilateral soleus work.
Sit on a seated calf raise machine with one foot on the platform and the pad over the knee. The other leg rests off the platform. Rise up onto the toes of the working leg by extending the ankle. The soleus of the working leg works hard under heavy machine load. Squeeze hard at peak. Lower under control to deep stretch. Switch legs between sets. The pattern combines machine loading capacity with unilateral focus – excellent for breaking through soleus plateaus and addressing imbalances.
Kettlebell Standing Calf Raise
The Kettlebell Standing Calf Raise performs standing calf raises holding kettlebells. The pattern provides loaded calf work.
For soleus development, the kettlebell standing calf raise provides loaded calf work that involves soleus secondarily. Run it for 3 sets of 15 to 20 reps as supporting calf work.
Stand with feet hip-width holding kettlebells at the sides. Place the balls of the feet on a slightly elevated surface for added range of motion. Rise up onto the toes by extending the ankles. The calves work hard through plantar flexion – although standing position emphasizes gastrocnemius, the soleus also activates substantially during the movement. Squeeze hard at peak. Lower under control to deep stretch. The pattern provides accessible calf work that complements dedicated seated soleus work for complete development.
Barbell Seated Calf Raise
The Barbell Seated Calf Raise performs seated calf raises with a barbell on the thighs. The pattern produces direct soleus isolation under heavy load.
For soleus development, the barbell seated calf raise allows progressive heavy loading on the soleus. Run it for 3 to 4 sets of 12 to 15 reps as primary soleus mass work.
Sit on a bench. Place the balls of the feet on a slightly elevated surface (small platform) with knees bent at 90 degrees. Position a barbell across the upper thighs (use a barbell pad to prevent discomfort). Rise up onto the toes by extending the ankles. The soleus works hard through plantar flexion – the bent-knee position deactivates the gastrocnemius and isolates the soleus. Squeeze hard at peak. Lower under control to deep stretch. The pattern allows for direct heavy soleus loading with progressive overload.
Jump Rope
The Jump Rope performs jump rope skipping. The pattern produces high-volume dynamic calf work involving soleus endurance.
For soleus development, jump rope provides high-volume dynamic work that develops soleus endurance. Run it for 3 to 5 rounds of 3 minutes as dynamic calf/soleus work.
Hold the jump rope handles in each hand with the rope behind. Swing the rope forward over the head and jump over it as it passes under the feet. Continue rhythmically. The calves (including the soleus) work hard through repeated plantar flexion at high volume. The pattern provides high-volume dynamic calf work that complements heavy soleus isolation – the soleus has substantial slow-twitch fiber composition (responsible for endurance) and benefits from both heavy loading AND high-volume training. Build to longer rounds for endurance plus calf/soleus work.
Smith Seated One Leg Calf Raise
The Smith Seated One Leg Calf Raise performs unilateral seated calf raises on a Smith machine. The pattern combines machine loading with unilateral soleus focus.
For soleus development, the Smith unilateral seated calf raise combines progressive loading with unilateral focus. Run it for 3 sets of 12 to 15 reps per leg as unilateral soleus work.
Sit on a bench under a Smith machine bar with the bar across the upper thigh of the working leg. Place the ball of the working foot on a small platform with the knee bent at 90 degrees. Rise up onto the toes of the working leg by extending the ankle. The soleus of the working leg works hard under Smith machine load. Squeeze hard at peak. Lower under control to deep stretch. Switch legs between sets. The pattern combines progressive Smith machine loading with unilateral focus – excellent for advanced soleus development and addressing imbalances.
Weighted Seated Calf Raise
The Weighted Seated Calf Raise performs seated calf raises with weights on the thighs. The pattern produces direct soleus loading.
For soleus development, the weighted seated calf raise produces direct soleus loading. Run it for 3 sets of 15 to 20 reps as accessible soleus work.
Sit on a bench. Place the balls of the feet on a slightly elevated surface (small platform) with knees bent at 90 degrees. Position weights (dumbbells, plates, or weight discs) across the upper thighs. Rise up onto the toes by extending the ankles. The soleus works hard through plantar flexion – the bent-knee position deactivates the gastrocnemius and isolates the soleus. Squeeze hard at peak. Lower under control to deep stretch. The pattern provides accessible direct soleus loading and is excellent for high-volume soleus work given the soleus high slow-twitch fiber composition.
How To Program These Workouts
A productive soleus session pulls 4 to 6 exercises from the list above. A common balanced session: Smith seated calf raise (heavy soleus), sled calf press on leg press (compound bent-knee), dumbbell seated calf raise (volume), lever seated one leg calf raise (unilateral). For mass focus: Smith seated calf raise, sled calf press, barbell seated calf raise, weighted seated calf raise. For balance focus: dumbbell seated one leg calf raise, lever seated one leg calf raise, Smith seated one leg calf raise. Run heavy compound work for 3 to 4 sets of 12 to 15 reps, dedicated soleus isolation for 3 to 4 sets of 12 to 20 reps, unilateral work for 3 sets of 12 to 15 reps per leg, dynamic work for 3 to 5 rounds of 3 minutes. Total session covers 12 to 18 working sets focused on soleus development.
Train soleus 2 to 3 times per week as part of complete calf programming. The soleus has substantial slow-twitch fiber composition (responsible for endurance functions like postural support and prolonged standing) which means it benefits from BOTH heavy loading AND high-volume training. Most successful soleus programs include: 1) heavy seated calf raise work (12 to 15 reps with progressive overload), 2) high-volume soleus work (15 to 25 reps), 3) unilateral work to address imbalances. The soleus recovers quickly relative to other muscles and responds to higher frequency training – athletes prioritizing soleus development often train 3 to 4 times per week.
For broader calf programming, see our how to build bigger calves and best calf workouts. For specific work, see our best workouts for runners.
Final Thoughts
The best soleus exercises deliver complete calf development through training that targets the often-neglected deeper calf muscle: bent-knee seated calf raise variations for direct soleus isolation, heavy compound bent-knee work for progressive loading, unilateral patterns for balanced development, and high-volume work for the soleus’s slow-twitch fiber composition. The combination of Smith seated calf raises, dumbbell seated calf raises, sled calf press, barbell seated calf raises, weighted seated calf raises, unilateral soleus variations, and supporting calf work covers every functional pattern of the soleus and produces broader calf development than standing-only calf training would suggest. Many lifters who have struggled with calf development discover the missing piece is dedicated soleus work – the soleus accounts for substantial calf mass that standing-only training entirely misses. Most lifters who add consistent soleus work see measurable calf improvement within 12 to 16 weeks. For lifters seeking complete calf development, addressing soleus weakness, or wanting to break through calf plateaus, dedicated soleus training is one of the most effective interventions available.
Stay focused on bent-knee positions and full range of motion. The most common mistake lifters make in soleus training is allowing knees to straighten during seated calf raises, which shifts the work to the gastrocnemius and misses soleus isolation. The fix: maintain knees bent at 90 degrees throughout every seated calf raise rep, and use full range of motion (deep heel drop at the bottom, full toe extension at the top). Combined with adequate volume across heavy and high-rep work, frequency 2 to 3 times per week, and progressive overload over time, proper bent-knee technique produces the soleus development that defines complete calves.
Frequently Asked Questions
What’s the best exercise for the soleus?
Seated calf raise variations are most effective. Smith seated calf raise allows progressive heavy loading. Sled calf press on leg press (with slightly bent knees) allows the heaviest possible soleus loading. Dumbbell and barbell seated calf raises provide foundational direct soleus work. Combined with unilateral seated variations and dynamic high-volume work (jump rope), these form the foundation of complete soleus development. The fastest gains come from combining heavy seated work with high-volume training given the soleus’s slow-twitch fiber composition.
Why train the soleus separately from gastrocnemius?
Because they have different anatomy and require different training. The soleus crosses only the ankle joint (not the knee), which means it activates primarily when the knee is bent (the gastrocnemius deactivates with bent knees). This anatomical distinction means seated calf raises (bent-knee position) are required for direct soleus loading – standing calf raises (straight knees) emphasize gastrocnemius. Training both is essential for complete calf development. Many lifters with stubborn calves are missing soleus work entirely.
How often should I train the soleus?
2 to 3 times per week minimum, with higher frequency producing better results for many. The soleus has substantial slow-twitch fiber composition (responsible for endurance functions like postural support) which means it benefits from higher frequency training. Most successful soleus programs include 2 to 3 weekly sessions distributed as: heavy seated work day, high-volume soleus day, optional unilateral or dynamic day. Athletes prioritizing soleus development often train 3 to 4 times per week with appropriate volume distribution.
How heavy should I lift for soleus growth?
Mix of heavy compound and moderate volume work. Sled calf press allows extreme heavy loading (often heavier than other calf variations) for 12 to 15 reps. Smith and barbell seated calf raises use moderate to heavy weights for 12 to 15 reps. Dumbbell variations and weighted seated calf raises use moderate weights for 15 to 20 reps. The soleus’s slow-twitch fiber composition responds well to BOTH heavy loading AND high-volume training – most successful programs include both rep ranges. Always use full range of motion with deep stretch at the bottom and full extension at the top.
Will soleus training help with running performance?
Yes substantially. The soleus is critical for running performance – it provides plantar flexion power during the push-off phase and absorbs landing forces during foot strike. Strong soleus produces: faster running paces through stronger plantar flexion, reduced Achilles tendon injury risk, better running economy, and reduced calf strain rates. Most runners who add consistent soleus work see measurable improvements in running performance and reduced calf-related injuries within 8 to 12 weeks. Combined with running-specific training, soleus work is one of the most effective injury-prevention interventions for runners.
