The ‘Second Heart’ in Your Legs: A Game-Changer for Aging Well
How Strengthening This Overlooked Muscle Supports Heart Health & Balance
Have you ever heard of the soleus muscle? Most people haven’t, but this powerhouse in your lower leg could be the key to better heart health, improved balance, and long-term mobility.
What is the Soleus Muscle and Why Does It Matter?
The soleus muscle, located in the lower leg beneath the gastrocnemius (the larger calf muscle), plays a vital role in circulation, stability, and endurance. Unlike other muscles, the soleus is a slow-twitch, fatigue-resistant muscle, meaning it works continuously to help pump blood back to the heart. This function has earned it the nickname the "second heart."
As we age, the soleus weakens due to inactivity, leading to issues such as:
Poor circulation and blood pooling in the legs
Increased risk of deep vein thrombosis (DVT)
Orthostatic hypotension (dizziness when standing up)
Loss of balance and higher fall risk
How the Soleus Muscle Supports Health
1. Cardiac Health
"Second Heart" Function: The soleus helps push blood back toward the heart against gravity, improving circulation.
Prevents Blood Pooling: Weakness in this muscle can lead to swelling, varicose veins, and an increased risk of DVT.
Regulates Blood Pressure: A strong soleus supports cardiac output, helping to maintain healthy blood pressure levels.
2. Balance & Stability
Essential for Posture: The soleus is crucial for standing balance and preventing falls.
Reduces Fall Risk in Older Adults: Stronger lower legs mean better control and confidence while walking.
Supports Joint Health: A strong soleus can help reduce knee and lower back strain by improving overall lower-body mechanics.
3. Metabolic & Cognitive Benefits
Regulates Blood Sugar: Research suggests soleus activation can help improve glucose metabolism, reducing the risk of type 2 diabetes.
Boosts Cognitive Function: Better circulation means better oxygen supply to the brain, which may support cognitive health as we age.
See the Soleus in Action!
Want to see how these exercises look in motion? Check out these helpful video demonstrations:
Best Soleus Muscle Exercises for Strength & Longevity
The soleus muscle is endurance-focused, meaning exercises should focus on high-rep, low-intensity movements. Below are the best soleus muscle exercises to incorporate into your routine:
For Seniors: Simple & Effective Circulation Boosters
1. Seated Soleus Raises (Best for Circulation & Fall Prevention)
✅ How to Do It:
Sit in a chair with feet flat on the floor.
Slowly lift your heels while keeping toes on the ground.
Lower back down slowly (count to 3 on the way down).
Repeat 15-20 times for 3-4 sets.
💡 Pro tip: Do this while watching TV to keep your blood flowing!
For Active Adults: Strength & Endurance Builders
2. Wall Sit Soleus Raises (Best for Endurance & Knee Health)
✅ How to Do It:
Get into a wall sit position (knees at 90°, back against the wall).
Lift your heels off the ground, pressing onto the balls of your feet.
Hold for 2-3 seconds, then lower slowly.
Perform 3 sets of 15 reps.
💡 Progression Tip: Hold dumbbells or wear a weighted vest for added resistance!
3. Standing Soleus Raises (Best for Balance & Stability)
✅ How to Do It:
Stand with feet hip-width apart, knees slightly bent.
Slowly lift your heels, rising onto the balls of your feet.
Lower back down slowly with control.
Perform 3-4 sets of 15-25 reps.
💡 Challenge Yourself: Hold onto a weight for extra resistance!
4. Soleus Press on a Leg Press Machine (Best for Strength & Power)
✅ How to Do It:
Sit in a leg press machine and place your feet low on the platform.
Keep your knees slightly bent and press through the balls of your feet.
Lower slowly for full range of motion.
Perform 4 sets of 12-20 reps.
💡 Why It Works: This method allows you to load the soleus muscle heavily without stressing the knees.
5. Soleus Isometric Hold (Best for Joint & Tendon Health)
✅ How to Do It:
Stand on one leg, with a slight knee bend.
Lift your heel just slightly off the ground.
Hold for 20-40 seconds per leg.
Repeat 3-4 times per leg.
💡 Why It Matters: This improves ankle mobility and circulation—key for aging adults and athletes.
How Often Should You Train the Soleus?
📅 Frequency: 3-5 times per week (low-intensity) OR 2-3 times per week (if using heavier resistance). 🔁 Reps: 15-30 per set (high endurance range). ⏳ Tempo: Slow, controlled movements with a focus on the eccentric (lowering) phase.
Final Takeaway: Why the Soleus Muscle Matters
The soleus muscle isn’t just another lower-leg muscle—it’s essential for circulation, balance, and overall longevity. By incorporating soleus muscle exercises into your routine, you can:
✔ Improve heart health and blood pressure regulation. ✔ Prevent falls and maintain stability as you age. ✔ Boost metabolism and cognitive function. ✔ Strengthen your endurance and reduce strain on joints.
Future-proof your health by making these exercises a part of your routine!
