Soleus exercises
359 exercises that work the deep calves (soleus), easiest first.
At home or with basic kit 324
- Ankle CARs Beginner friendly · No equipment
- Ankle Circles Beginner friendly · No equipment
- Ankle Dorsiflexion — Knee to Wall Beginner friendly · Wall / Door Frame
- Calf Raise and Drop — Dynamic Beginner friendly · No equipment
- Downward Dog — Static Hold Beginner friendly · No equipment
- Mountain Pose Beginner friendly · No equipment
- Mountain Pose — Feet Hip-Width Beginner friendly · No equipment
- Resistance Band Ankle Inversion Beginner friendly · Resistance Band
- Seated Calf Stretch Beginner friendly · No equipment
- Seated Calf Stretch — Unilateral Beginner friendly · No equipment
- Single-Leg Stand — Fingertip Wall Touch Beginner friendly · Wall / Door Frame
- Standing Calf Raise Beginner friendly · No equipment
- Standing Calf Stretch — Gastrocnemius Beginner friendly · Wall / Door Frame
- Standing Calf Stretch — Short Step Beginner friendly · Wall / Door Frame
- Standing Calf Stretch — Soleus Beginner friendly · Wall / Door Frame
- Walking Beginner friendly · No equipment
- Agility Ladder — Two Feet In Each Box — Slow Beginner friendly · Agility Ladder
- Ali Shuffle — Slow Pattern First Beginner friendly · Agility Ladder
- Alternate Foot Skip Beginner friendly · Skipping Rope
- Balance Board — Rail Grip Beginner friendly · Balance Board
- BOSU Ball Two-Foot Stand — Hands on Bar Beginner friendly · BOSU Ball
- Box Step — 4-Count Forward Beginner friendly · No equipment
- Brisk Walking Beginner friendly · No equipment
- Calf Raise and Drop — On Step Beginner friendly · Plyo Box / Step Platform
- Deep Squat Hold — Bodyweight Beginner friendly · No equipment
- Deep Squat Hold — Static Beginner friendly · No equipment
- Downward Dog — Calf Pedal Beginner friendly · No equipment
- Dumbbell Calf Raise Beginner friendly · Dumbbells
- Frog Squat Beginner friendly · No equipment
- Half-Kneeling Ankle Mobility Beginner friendly · No equipment
- Isometric Calf Raise Hold Beginner friendly · No equipment
- Jump Rope — Slow Rhythm Beginner friendly · Skipping Rope
- Legs Up the Wall Beginner friendly · Wall / Door Frame
- Rebounding Beginner friendly · Mini Trampoline
- Semi-Tandem Stance Beginner friendly · No equipment
- Single-Leg Stand — Eyes Open Beginner friendly · No equipment
- Slow Jump Rope Beginner friendly · Skipping Rope
- Stationary Split Step Practice Beginner friendly · No equipment
- Tandem Stance — Eyes Open Beginner friendly · No equipment
- Acceleration from Walk Beginner friendly · No equipment
- Aerobic Step Beginner friendly · Plyo Box / Step Platform
- Agility Ladder — Two Feet In Each Box Beginner friendly · Agility Ladder
- Ankle CARs — Standing Beginner friendly · No equipment
- Ankle Dorsiflexion — Knee to Wall with Band Beginner friendly · Resistance Band, Wall / Door Frame
- Balance Beam Walk — Forward Beginner friendly · No equipment
- Balance Board AP Tilt — Slow Tap Beginner friendly · Balance Board
- Balance Board ML Tilt — Wide Stance Beginner friendly · Balance Board
- BOSU Ball Two-Foot Stand Beginner friendly · BOSU Ball
- Bridge Pose Beginner friendly · No equipment
- Chair Pose Beginner friendly · No equipment
- Deep Squat with Reach Beginner friendly · No equipment
- Depth Drop Beginner friendly · Plyo Box / Step Platform
- Duck Walk Beginner friendly · No equipment
- Fast Feet — Stationary Beginner friendly · No equipment
- Foot Fire — Stationary Beginner friendly · No equipment
- Garland Pose Beginner friendly · No equipment
- Hero Pose Beginner friendly · No equipment
- Incline Walking Beginner friendly · No equipment
- Jogging Beginner friendly · No equipment
- Jump Rope — Double Leg Beginner friendly · Skipping Rope
- Jump to Jog Beginner friendly · No equipment
- Lateral Step and Hold Beginner friendly · No equipment
- Mini Hurdle Run — Low Hurdles (15cm) Beginner friendly · Mini Hurdles
- Mini Hurdle Run — Two Feet Each Beginner friendly · Mini Hurdles
- Mini Trampoline Two-Foot Bounce Beginner friendly · Mini Trampoline
- Mountain Pose — Eyes Closed Beginner friendly · No equipment
- No Arm Swing Jump Beginner friendly · No equipment
- Partner Perturbation — Two-Foot Stance Beginner friendly · No equipment
- Prying Goblet Squat Beginner friendly · No equipment
- Resistance Band Squat Beginner friendly · Resistance Band
- Single Leg Calf Raise Beginner friendly · No equipment
- Single-Leg Stand — Slow Gaze Shift Beginner friendly · No equipment
- Speed Ankling — Stationary Beginner friendly · No equipment
- Agility Ladder — Backward Run — Two Feet Each Box Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out Some experience helps · Agility Ladder
- Agility Ladder — One Foot In Each Box Some experience helps · Agility Ladder
- Backward Sprint — Short (10m) Some experience helps · No equipment
- Balance Beam Walk Some experience helps · No equipment
- Balance Board Two-Foot Stand Some experience helps · Balance Board
- Box Drill — Forward Only Some experience helps · Training Cones
- Broad Jump Stick Some experience helps · No equipment
- Catch and Shoot Footwork Some experience helps · Sport Ball
- Cone Slalom — Wide Spacing Some experience helps · Training Cones
- Deep Squat Hold with Thoracic Rotation Some experience helps · No equipment
- Deep Squat with Overhead Reach — Both Arms Some experience helps · No equipment
- Double Under — Single Attempt Some experience helps · Skipping Rope
- Dual-Task Balance — Single Leg, Eyes Open Some experience helps · No equipment
- Fast Feet Drill Some experience helps · No equipment
- Figure Eight — Wide Cones Some experience helps · Training Cones
- Footwork Pattern — Box Step Some experience helps · No equipment
- Jump and Stick — Bilateral Some experience helps · Mini Hurdles
- Lateral Footwork Drill Some experience helps · No equipment
- Pogo Jump Some experience helps · No equipment
- Single Leg Hop — Slow Each Box Some experience helps · Agility Ladder
- Single Leg Isometric Calf Raise Hold Some experience helps · No equipment
- Single-Leg Romanian Deadlift — Bodyweight Some experience helps · No equipment
- Single-Leg Stand — Eyes Closed Some experience helps · No equipment
- Single-Leg Stand — Head Turns Some experience helps · No equipment
- Single-Step Approach Jump Some experience helps · No equipment
- Skipping Some experience helps · Skipping Rope
- Split Step — Reactive Ready Some experience helps · No equipment
- Stair Climbing Some experience helps · Stairs
- Stance and Motion Drill Some experience helps · No equipment
- Standing Calf Stretch — Heel Drop Some experience helps · Plyo Box / Step Platform
- Tandem Stance — Eyes Closed Some experience helps · No equipment
- Tree Pose Some experience helps · No equipment
- Warrior I Some experience helps · No equipment
- 180-Degree Sprint Turn — Fixed Distance Some experience helps · No equipment
- 4-Corner Drill — Sprint Only Some experience helps · Training Cones
- Agility Ladder — High Knees Some experience helps · Agility Ladder
- Agility Ladder — In-In-Out-Out Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out — Both Directions Some experience helps · Agility Ladder
- Agility Ladder — Two Feet In Each Box — Maximum Speed Some experience helps · Agility Ladder
- Arm Swing Vertical Jump Drill Some experience helps · No equipment
- Balance Board Mediolateral Tilt Drill Some experience helps · Balance Board
- BOSU Ball Squat Some experience helps · BOSU Ball
- BOSU Ball Two-Foot Stand — Eyes Closed Some experience helps · BOSU Ball
- Bounding — Short Distance Some experience helps · No equipment
- Bridge Pose — Single Leg Extended Some experience helps · No equipment
- Broad Jump Landing Mechanics Some experience helps · No equipment
- Combat Jump Rope Some experience helps · Skipping Rope
- Duck Walk — Backward Some experience helps · No equipment
- Eagle Pose Some experience helps · No equipment
- Fast Feet — Moving Forward Some experience helps · No equipment
- Foam Balance — Eyes Open Some experience helps · Foam Balance Pad
- Foot Fire Drill Some experience helps · No equipment
- High Knees — Maximum Speed Some experience helps · No equipment
- Jab Step and Drive Drill Some experience helps · No equipment
- Jump Rope — Speed Some experience helps · Skipping Rope
- Lateral Hurdle Hop Some experience helps · Mini Hurdles
- Mini Hurdle Run — Forward Some experience helps · Mini Hurdles
- Orthodox-Southpaw Stance Shift Some experience helps · No equipment
- Plow Pose Some experience helps · No equipment
- Reclining Hero Pose Some experience helps · No equipment
- Running Some experience helps · No equipment
- Shoulder Stand Some experience helps · No equipment
- Single-Leg Box Step-Down Some experience helps · Plyo Box / Step Platform
- Speed Ankling Some experience helps · No equipment
- Warrior I — Heel Lifted Variation Some experience helps · No equipment
- Wicket Drill — Wide Spacing Some experience helps · Mini Hurdles
- Acceleration Sprint Some experience helps · No equipment
- Acceleration Sprint — from 3-Point Stance Some experience helps · No equipment
- Agility Hurdle — Jump and Stick Some experience helps · Mini Hurdles
- Agility Ladder — Ali Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Backward Run Some experience helps · Agility Ladder
- Agility Ladder — Scissors Some experience helps · Agility Ladder
- Agility Ladder — Single Leg Hop Some experience helps · Agility Ladder
- Ali Shuffle — Maximum Speed Some experience helps · Agility Ladder
- Alternating Leg Bound — Arm Drive Focus Some experience helps · No equipment
- Arrowhead Drill — Left Break Some experience helps · Training Cones
- Arrowhead Drill — Right Break Some experience helps · Training Cones
- Athletic Stance to Acceleration Some experience helps · No equipment
- Backward Sprint Some experience helps · No equipment
- Balance Beam Walk — Arm Task Dual Some experience helps · Medicine Ball
- Balance Beam Walk — Backward Some experience helps · No equipment
- Balance Board Two-Foot Stand — Eyes Closed Some experience helps · Balance Board
- BOSU Ball Lateral Step-Up Some experience helps · BOSU Ball
- BOSU Ball Single-Leg Stand Some experience helps · BOSU Ball
- Box Jump Over Some experience helps · Plyo Box / Step Platform
- Box Jumps Some experience helps · Plyo Box / Step Platform
- Box Step — 8-Count with Direction Changes Some experience helps · No equipment
- Broad Jump Some experience helps · No equipment
- Deep Squat Hold — Thoracic Rotation Both Arms Some experience helps · No equipment
- Depth Drop to Sprint — Box Height 30cm Some experience helps · Plyo Box / Step Platform
- Downhill Sprint — Gentle Grade (3–5%) Some experience helps · Hill / Slope
- Dual-Task Balance — Catch and Hold Some experience helps · Medicine Ball
- Fartlek Running Some experience helps · No equipment
- Fast Feet — Box Pattern Some experience helps · No equipment
- First Step Quickness Drill Some experience helps · No equipment
- Flying Sprint — 20m Some experience helps · No equipment
- High Knees — Moving Sprint Some experience helps · No equipment
- Hurdle Jump Some experience helps · Mini Hurdles
- Illinois Agility Test — Standing Start Some experience helps · Training Cones
- Kangaroo Bound Some experience helps · No equipment
- Mini Hurdle Run — Alternating Lead Leg Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Both Directions Some experience helps · Mini Hurdles
- Mini Trampoline Single-Leg Bounce Some experience helps · Mini Trampoline
- Neuromuscular Sprint Start Some experience helps · No equipment
- Parachute Sprint — Short Burst (20m) Some experience helps · Parachute
- Partner Perturbation — Single-Leg Stand Some experience helps · No equipment
- Power Skip Some experience helps · No equipment
- Power Skip — Distance Focus Some experience helps · No equipment
- Power Skip — Height Focus Some experience helps · No equipment
- Proprioception Step — Perturbation Board Some experience helps · Balance Board
- Reactive Stance Drill with Partner Some experience helps · No equipment
- Repeat Sprint Set — Long Rest (45s) Some experience helps · No equipment
- Repeated Hurdle Hops Some experience helps · Mini Hurdles
- Resisted Sprint — Band — Short Distance (10m) Some experience helps · Resistance Band
- Rotational Jump — 180 Degree Some experience helps · No equipment
- Rotational Squat Jump Some experience helps · No equipment
- Single Leg Hop Some experience helps · No equipment
- Single-Leg Stand — Head Nods and Turns Combined Some experience helps · No equipment
- Skater Jump Some experience helps · No equipment
- Speed Ankling — Progressive Distance Some experience helps · No equipment
- Stair Jumps Some experience helps · Stairs
- Staircase Sprint — Every Step Some experience helps · Stairs
- Suicide Drill — 5-10-15m Some experience helps · No equipment
- Sumo Jump Squat Some experience helps · No equipment
- Tandem Stance — Eyes Closed with Head Turns Some experience helps · No equipment
- Trail Running Some experience helps · No equipment
- Tuck Jump to Sprint — 10m Sprint Some experience helps · No equipment
- Two-Step Approach Jump Some experience helps · No equipment
- Wicket Drill Some experience helps · Mini Hurdles
- 4-Corner Drill — Sprint + Shuffle + Backpedal Advanced · Training Cones
- 40-Yard Dash Advanced · No equipment
- 40-Yard Dash — from 3-Point Stance Advanced · No equipment
- Acceleration Sprint — Push-Up Start Advanced · No equipment
- Agility Ladder — Backward Run — One Foot Each Box Advanced · Agility Ladder
- Agility Ladder — High Knees — Arms Drive Advanced · Agility Ladder
- Alternating Leg Bound Advanced · No equipment
- Balance Beam Walk — Eyes Closed Advanced · No equipment
- Balance Board AP Tilt — Single Leg Advanced · Balance Board
- Balance Board ML Tilt — Combined Circular Advanced · Balance Board
- Balance Board Single-Leg Stand Advanced · Balance Board
- BOSU Ball Single-Leg Deadlift Advanced · BOSU Ball
- BOSU Ball Single-Leg Stand — Eyes Closed Advanced · BOSU Ball
- Bounding Advanced · No equipment
- Box Drill — Backward Segments Advanced · Training Cones
- Box Step — Eyes Closed Advanced · No equipment
- Cone Slalom — Backward Advanced · Training Cones
- Cone Slalom — Tight Spacing Advanced · Training Cones
- Continuous Box Jumps Advanced · Plyo Box / Step Platform
- Counter-Movement Jump with Maximal Arm Drive Advanced · No equipment
- Criss Cross Skip Advanced · Skipping Rope
- Double Under Combat Intervals Advanced · Skipping Rope
- Double Unders Advanced · Skipping Rope
- Downhill Sprint Advanced · Hill / Slope
- Figure Eight — Tight Cones Advanced · Training Cones
- Flying Knee Drill Advanced · No equipment
- Flying Sprint Advanced · No equipment
- Foot Fire — to Sprint on Cue Advanced · No equipment
- Foot Fire — with Direction Change on Cue Advanced · No equipment
- Four-Step Approach Jump Advanced · No equipment
- Incline Running Advanced · No equipment
- Jump Rope — Double Under Advanced · Skipping Rope
- Jump Rope — Single Leg Advanced · Skipping Rope
- Kangaroo Bound — Continuous 20 m Advanced · No equipment
- L-Drill — Left Lead Advanced · Training Cones
- L-Drill — Right Lead Advanced · Training Cones
- Lateral Step and Hold — Eyes Closed Advanced · No equipment
- Long Distance Running Advanced · No equipment
- Overspeed Sprint — Downhill Advanced · Hill / Slope
- Power Skip — Resisted Band Advanced · Resistance Band
- Reactive Box Jump Advanced · Plyo Box / Step Platform
- Reactive First Step to Stimulus Advanced · No equipment
- Reactive Jump — Visual Signal Advanced · No equipment
- Reactive Stance to Acceleration Advanced · No equipment
- Resisted Sprint — Band Advanced · Resistance Band
- Rotational Box Jump Advanced · Plyo Box / Step Platform
- Scissors — Maximum Speed Advanced · Agility Ladder
- Single Leg Broad Jump Advanced · No equipment
- Single Leg Hop — Maximum Speed Advanced · Agility Ladder
- Single Leg Lateral Hop Advanced · No equipment
- Single Leg Squat with Perturbation Advanced · Medicine Ball
- Somatosensory Balance Drill — Foam Eyes Closed Advanced · Foam Balance Pad
- Speed Bounds Advanced · No equipment
- Split Step to Lateral Sprint Advanced · No equipment
- Sprinting Advanced · No equipment
- Staircase Sprint Advanced · Stairs
- Triple Broad Jump Advanced · No equipment
- Tuck Jumps Advanced · No equipment
- Visual Tracking Sprint Advanced · No equipment
- Wicket Drill — Sprint Acceleration Phase Advanced · Mini Hurdles
- Wicket Drill — Tight Spacing Advanced · Mini Hurdles
- 180-Degree Sprint Turn — Reactive Advanced · No equipment
- 40-Yard Dash — from Push-Up Start Advanced · No equipment
- Acceleration Sprint — Resisted Band Advanced · Resistance Band
- Agility Ladder — Single Leg Hop Each Box Advanced · Agility Ladder
- Alternating Leg Bound — Weighted Vest Advanced · No equipment
- Arrowhead Drill — Reactive Advanced · Training Cones
- Backward Sprint to Forward Sprint Advanced · No equipment
- Balance Board Single-Leg Stand — Arm Reach Advanced · Balance Board
- Burpee Box Jump Advanced · Plyo Box / Step Platform
- Depth Drop to Sprint Advanced · Plyo Box / Step Platform
- Depth Drop to Sprint — Box Height 60cm Advanced · Plyo Box / Step Platform
- Double Under — Consecutive String Advanced · Skipping Rope
- Figure Eight — Backward Advanced · Training Cones
- Flying Sprint — 40m Advanced · No equipment
- Flying Sprint — Downhill Advanced · Hill / Slope
- Illinois Agility Test — Timed Maximal Advanced · Training Cones
- Jump and Stick — Eyes Closed Stick Advanced · Mini Hurdles
- Jump and Stick — Single Leg Advanced · Mini Hurdles
- Jumping Roundhouse Kick Advanced · No equipment
- Mini Trampoline Single-Leg Bounce — Eyes Closed Advanced · Mini Trampoline
- Overspeed Sprint — Assisted Band Advanced · Resistance Band
- Parachute Sprint Advanced · Parachute
- Plyometric Acceleration Complex Advanced · No equipment
- Repeat Sprint Set Advanced · No equipment
- Resisted Sprint — Band — Long Distance (30m) Advanced · Resistance Band
- Single Leg Box Jump Advanced · Plyo Box / Step Platform
- Single-Leg Stand — Eyes Closed on Foam Surface Advanced · No equipment
- Speed Bounds — Over Hurdles Advanced · Mini Hurdles
- Speed Bounds — Short Ground Contact Advanced · No equipment
- Stair Sprints Advanced · Stairs
- Staircase Sprint — Skip One Step Advanced · Stairs
- Standing Triple Jump Advanced · No equipment
- Suicide Drill Advanced · No equipment
- Tabata Running Advanced · No equipment
- Tree Pose — On BOSU Ball Advanced · BOSU Ball
- Tuck Jump to Sprint Advanced · No equipment
- BOSU Ball Single-Leg Stand — Eyes Closed with Head Turns Expert · BOSU Ball
- Bounding — Downhill Expert · Hill / Slope
- Bounding — Weighted Vest Expert · No equipment
- Box Depth Jump to Sprint Expert · Plyo Box / Step Platform
- Depth Drop to Sprint — Maximum Effort Expert · Plyo Box / Step Platform
- Depth Jump to Broad Jump Expert · Plyo Box / Step Platform
- Depth Jumps Expert · Plyo Box / Step Platform
- Downhill Sprint — Steep Grade (8–10%) Expert · Hill / Slope
- Dual-Task Balance — BOSU Single Leg Expert · BOSU Ball, Medicine Ball
- Dual-Task Balance — Single Leg, Eyes Closed Expert · Medicine Ball
- Flying Knee — Full Commitment Expert · No equipment
- Foam Balance — Eyes Closed + Arm Task Expert · Foam Balance Pad
- Hill Sprints Expert · Hill / Slope
- Parachute Sprint — Max Distance Expert · Parachute
- Partner Perturbation — Single-Leg on BOSU Ball Expert · BOSU Ball
- Repeat Sprint Set — Short Rest (15s) Expert · No equipment
- Single Leg Depth Jump Expert · Plyo Box / Step Platform
- Staircase Sprint — Two Steps at a Time Expert · Stairs
- Suicide Drill — 5-10-15-20-25m Expert · No equipment
- Triple Unders Expert · Skipping Rope
- Tuck Jump to Sprint — 20m Sprint Expert · No equipment
- Marathon Running Expert · No equipment
- Ultramarathon Running Expert · No equipment
With gym equipment 35
- Footwork — Lighter Spring Beginner friendly · Pilates Reformer
- Treadmill Walking Beginner friendly · Treadmill
- Footwork — Parallel Heels Beginner friendly · Pilates Reformer
- Footwork — Parallel Toes Beginner friendly · Pilates Reformer
- Machine Calf Raise Beginner friendly · Seated Calf Raise Machine
- Running — Slow Alternation Beginner friendly · Pilates Reformer
- Tendon Stretch — Small Range Beginner friendly · Pilates Reformer
- Cycling — Stationary Beginner friendly · Stationary Bike
- Footwork — Heavier Spring Beginner friendly · Pilates Reformer
- Running on Reformer Beginner friendly · Pilates Reformer
- Single Leg Machine Calf Raise Beginner friendly · Seated Calf Raise Machine
- Barbell Calf Raise Some experience helps · Barbell
- Cycling — Outdoor Some experience helps · Bicycle
- Footwork Pilates Stance — Tendon Stretch Integration Some experience helps · Pilates Reformer
- Footwork Toes — Single Leg Some experience helps · Pilates Reformer
- Running — Faster Tempo Some experience helps · Pilates Reformer
- Tendon Stretch Some experience helps · Pilates Reformer
- Sled Drag Some experience helps · Sled
- Stomach Massage — Reach Some experience helps · Pilates Reformer
- Treadmill Running Some experience helps · Treadmill
- Hill Cycling Some experience helps · Bicycle, Hill / Slope
- Resisted Sprint — Light Sled (10–15% BW) Some experience helps · Sled
- Sled Push Some experience helps · Sled
- Tendon Stretch — Single Leg Some experience helps · Pilates Reformer
- Block Sprint Start Advanced · Starting Blocks
- Hurdle Rhythm Run Advanced · Full-Size Hurdles
- Sled Sprint — Acceleration Focus Advanced · Sled
- Spin Class Advanced · Stationary Bike
- Stomach Massage Reach — Arms Forward Advanced · Pilates Reformer
- Trap Bar Jump Deadlift Advanced · Trap Bar
- Block Start with Reaction Stimulus Advanced · Starting Blocks
- Incline Treadmill Sprint Advanced · Treadmill
- Resisted Sprint — Sled Push Advanced · Sled
- Resisted Sprint — Heavy Sled (>30% BW) Expert · Sled
- Sprint Hurdle Race Pace Expert · Full-Size Hurdles