Squat with Soleus Raise: Technique, Benefits, and Variations

How do you squat with soleus raise?

To perform a squat with a soleus raise, descend into a deep squat, then, while maintaining the squat position, execute a controlled soleus raise by lifting only your heels, keeping your knees driven forward over your toes, before lowering your heels and standing back up.

Understanding the Squat-Soleus Raise Combination

The combination of a squat with a soleus raise is an advanced hybrid movement designed to integrate lower body strength with specific calf muscle activation, particularly targeting the soleus. This exercise leverages the unique biomechanical advantage of the soleus, which is maximally engaged when the knee is flexed, making the bottom of a squat an ideal position for its isolation.

• The Rationale: Unlike the gastrocnemius, which crosses both the knee and ankle joints, the soleus crosses only the ankle joint. This means its ability to plantarflex the foot is not significantly compromised by knee flexion. By performing a soleus raise at the bottom of a deep squat, you place the soleus under significant stretch and load, potentially enhancing its hypertrophic stimulus and improving ankle stability under load.
• Potential Benefits:
  • Enhanced Soleus Activation: Targets the soleus directly in a highly loaded, lengthened position.
  • Improved Ankle Stability: Strengthens the muscles crucial for maintaining balance and control during deep knee flexion.
  • Unique Training Stimulus: Offers a novel way to challenge the calves and lower body, breaking plateaus.
  • Functional Carryover: Can improve power transfer and stability in activities requiring dynamic ankle control during knee flexion (e.g., jumping, deep squats).

Anatomy and Biomechanics of the Soleus and Squat

A thorough understanding of the muscles involved is crucial for effective and safe execution.

• The Soleus Muscle: Located beneath the larger gastrocnemius, the soleus is a powerful plantarflexor of the ankle. It is a slow-twitch dominant muscle, highly resistant to fatigue, and plays a critical role in postural control and venous return. Its primary action is plantarflexion, especially when the knee is bent, as this slackens the gastrocnemius, allowing the soleus to take on more of the load.
• Squat Mechanics: The squat is a fundamental compound exercise that involves simultaneous flexion at the hip, knee, and ankle joints. Adequate ankle dorsiflexion is critical for achieving depth and maintaining an upright torso. The soleus, while primarily a plantarflexor, contributes to stability during the eccentric (lowering) phase and helps in the concentric (lifting) phase by stabilizing the ankle joint.
• Synergy: Performing the soleus raise at the bottom of a squat places the soleus in a position of extreme stretch and under the direct load of the squat, maximizing its recruitment. This deep squat position also challenges the soleus's role in maintaining ankle stability and preventing excessive dorsiflexion.

Step-by-Step Execution: Squat with Soleus Raise

Precision in technique is paramount to maximize benefits and minimize risk.

1. Preparation:
   • Begin with a bodyweight squat or a very light load (e.g., goblet squat) to master the movement.
   • Stand with feet shoulder-width apart, toes slightly pointed out, similar to your regular squat stance.
   • Ensure you have sufficient ankle mobility to achieve a deep squat.
2. The Squat Phase:
   • Initiate the squat by pushing your hips back and bending your knees, maintaining a neutral spine and an upright torso.
   • Descend slowly and with control until you reach your deepest comfortable squat position, ideally with your hips below your knees. Ensure your knees are tracking over your toes.
3. The Soleus Raise Phase (at the bottom of the squat):
   • While holding the deep squat position, shift your weight slightly forward onto the balls of your feet.
   • Actively press through the balls of your feet to lift your heels as high as possible, engaging your soleus muscles.
   • Crucially, keep your knees driven forward and maintain the depth of your squat throughout this phase. Avoid letting your hips rise or your knees move backward.
   • Hold the peak contraction briefly.
4. Lowering the Heels:
   • Slowly and with control, lower your heels back to the floor, maintaining tension in the soleus and the squat position.
   • Avoid letting your heels "crash" down.
5. Return to Start:
   • Once your heels are back on the floor, drive through your midfoot and heels to stand back up to the starting position, completing the squat.
   • Reset and repeat for the desired number of repetitions.

• Key Cues:
  • "Knees forward" – essential for isolating the soleus and maintaining squat depth.
  • "Control the eccentric" – both for the squat and the soleus raise.
  • "Full range of motion" – maximize the stretch and contraction.
  • "Breathe" – maintain proper breathing throughout the movement.

Variations and Progression

Once the basic movement is mastered, consider these variations:

• Bodyweight Squat with Soleus Raise: Ideal for beginners to learn the coordination and feel the soleus activation.
• Goblet Squat with Soleus Raise: Holding a dumbbell or kettlebell against your chest adds load while maintaining an easier balance point and allowing for an upright torso.
• Barbell Front Squat with Soleus Raise: An advanced variation that places the load anteriorly, often making it easier to maintain an upright torso and drive knees forward. Requires significant core strength and mobility.
• Barbell Back Squat with Soleus Raise: The most challenging variation. Requires excellent balance, core stability, and control. Start with very light loads.
• Tempo Variations: Performing the soleus raise phase with a slow eccentric (e.g., 2-3 seconds down, 1-second pause, 2-3 seconds up) can increase time under tension and muscle activation.

Important Considerations and Potential Risks

While beneficial, this exercise requires careful consideration.

• Ankle Mobility: Adequate ankle dorsiflexion is a prerequisite for achieving a deep, stable squat. Limited ankle mobility will compromise form and potentially shift stress to the knees or lower back.
• Knee Health: Maintaining knees forward during the soleus raise phase is crucial. If the knees drift backward or the hips rise, it can place undue stress on the knee joint. Individuals with pre-existing knee issues should approach this exercise with caution or avoid it.
• Balance: Performing a soleus raise at the bottom of a squat significantly challenges balance. Start with bodyweight and consider using a spotter or holding onto a stable support if needed.
• Purpose and Efficiency: While effective for soleus activation, consider if this compound movement is the most efficient way to train the soleus for your specific goals. Dedicated soleus raises (seated or standing with bent knee) might offer more targeted isolation for hypertrophy. This combined movement excels in its functional integration.
• Progressive Overload: Start light and prioritize perfect form over heavy loads. Gradually increase weight or repetitions as strength and control improve.

Who Can Benefit and When to Implement

This exercise is not for everyone but can be a valuable tool for specific populations and goals.

• Athletes: Particularly those in sports requiring explosive ankle power and stability during deep knee flexion (e.g., basketball, volleyball, Olympic lifting, track and field).
• Advanced Lifters: Individuals seeking to add a unique stimulus to their leg training, target a lagging soleus, or improve overall lower body control.
• Individuals with Specific Soleus Weakness: If isolated soleus raises aren't providing enough stimulus, integrating them into a compound movement under load can be beneficial.
• Rehabilitation (under guidance): In some cases, to re-establish ankle stability and soleus strength in the later stages of lower limb rehabilitation, but only under the strict supervision of a qualified professional.

Integrate this exercise as an accessory movement after your main compound lifts, or as part of a warm-up for specific sports that require dynamic ankle control. Due to its demanding nature, it's typically performed for moderate repetitions (e.g., 8-15 reps per set).

Conclusion

The squat with soleus raise is a sophisticated exercise that demands a high degree of ankle mobility, balance, and control. By combining the foundational strength of the squat with targeted soleus activation, it offers a potent stimulus for lower leg development, ankle stability, and overall athletic performance. While not a beginner exercise, when executed with precision and appropriate progression, it can be a valuable addition to an advanced training regimen, reinforcing the intricate connection between stability, strength, and functional movement.