📖 Static demo — read-only snapshot

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Soleus

Deep to gastrocnemius. Tonic plantarflexor active during standing and walking. Selectively activated during combined plantarflexion and knee extension (while gastrocnemius activity is depressed).

Draft95%

Anatomy

Origin
Posterior surface of fibular head, proximal tibia (soleal line)
Insertion
Calcaneus via Achilles tendon
Action
Ankle plantarflexion (especially during slow/postural activities); selectively activated with knee extension
Innervation
Tibial nerve (S1-S2)
Blood Supply
Posterior tibial artery, peroneal artery (dual supply)

Movements (3)

MovementJointRoleNotes
Ankle PlantarflexionTalocrural JointPrimary—
Ankle DorsiflexionTalocrural JointStabilizerEccentric control
Foot InversionSubtalar JointSynergistAssists via calcaneal pull

Exercises (48)

ExerciseRole
Seated Calf RaisePrimary
Hamstring and Calf StrengtheningPrimary
Ankle Dorsiflexion/Plantarflexion (Resistance Band)Primary
Heel Raise (Eccentric Emphasis)Primary
Single-Leg Stance on Unstable SurfacePrimary
Calf Raise (Explosive Concentric)Primary
Alfredson Protocol — Eccentric Heel DropsPrimary
Jumping JackPrimary
Heavy Slow Resistance (HSR) for Achilles TendinopathyPrimary
Calf Stretch (Wall Stretch)Primary
Calf Raise off Stair EdgePrimary
Stair Calf RaisePrimary
Heel Raise (Calf Raise)Primary
Banded Ankle Dorsiflexion MobilizationPrimary
A-Skip DrillSecondary
Box Jump (Bilateral)Secondary
Lateral Bounds (Single-Leg)Secondary
BurpeeSecondary
Jump SquatSecondary
Walking Lunges with Trunk RotationSecondary
Single-Leg Balance Exercises (Star Excursion Balance Test)Secondary
Heel-to-Toe WalkStabilizer
Neuromuscular Exercise (Step-Downs / Single-Leg Balance)Stabilizer
A-Skip / B-Skip Running DrillsStabilizer
Single-Leg Hop Tests (Return-to-Sport Battery)Stabilizer
Eccentric Step-DownStabilizer
Lateral Step-UpStabilizer
Single-Leg Sit-to-StandStabilizer
Back Squat (Barbell)Stabilizer
Front SquatStabilizer
Goblet SquatStabilizer
Reverse LungeStabilizer
Wall SitStabilizer
Chair-Supported Single-Leg BalanceStabilizer
Tandem Stance BalanceStabilizer
SquatStabilizer
Eccentric Stair DescentStabilizer
Countertop-Supported SquatStabilizer
Wall Ball SquatStabilizer
Backpack Weighted CarrySynergist
Heel-Toe Walking / Tandem GaitSynergist
Step-Up on StairsSynergist
Overhead Squat (Assessment & Training)lengthening
Doorframe Calf Stretchlengthening
Standing Calf Stretch on Steplengthening
Knee-to-Wall Ankle Mobilizationlengthening
Mindfulness-Integrated Stretchinglengthening
Downward Dog (Adho Mukha Svanasana)lengthening

Sources