The lower legs are the key to our outdoor sports, and they are also a facade that is often displayed outside. The thickness of the calf determines people's initial impression of a person. The thickness of the calf depends on two muscles inside: the soleus and the gastrocnemius. So do you know where the soleus muscle is? How to exercise the soleus muscle? Let’s go take a look below!
Where is the soleus muscle
The soleus muscle is located at the back of the calf, behind the fibula and tibia. It is inserted transversely under the gastrocnemius muscle and reaches the inside of the calf. The soleus muscle is named because the shape of the soleus muscle is particularly similar to that of the soleus. The role of the soleus muscle is to control the body's standing and jumping. It is an important muscle in the calf. You can usually do some muscle training to avoid muscle atrophy. During training, you should consciously protect the soleus muscle to avoid strain.
Function of the soleus muscle
When the human body stands, the soleus muscle and the gastrocnemius muscle work together to produce an extension contraction, and then a shortening contraction. Such a way of doing work helps to stabilize the knee and ankle joints and limit the pronation movement of the tibia relative to the talus. It also saves physical energy by reducing the vertical vibration of the body's center of gravity. The soleus muscle plays a role in walking, cycling, running, and jumping. Among human muscles, the soleus muscle has the strongest fatigue resistance.
Soleus muscle exercise method
Dumbbell seated calf raise
1. Sit on a flat bench or other stable object, place the soles of your front feet on a high place; your thighs are parallel to the ground, your calves are perpendicular to your thighs, and you hold dumbbells in both hands on your knees.
2. Slowly raise the heel with your calf to reach the highest point, feel the contraction of your calf, and pause for 1 to 2 seconds;
3. Slowly lower the heel to the lowest point and feel the stretch on the back of the calf; pause for 1 to 2 seconds and repeat the action; fully raise and press the heel every time you raise the calf so that the calf muscles can be fully exercised.
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