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VIDEO DEMO

Full-ROM bilateral soleus raise

Regression of Seated Soleus Raise

YouTube · Swift Movement AcademyHow To Do a Seated Soleus RaiseWatch the demonstration

REGRESSION · HOW TO DO IT

Full-ROM bilateral soleus raise

These steps are written specifically for the Full-ROM bilateral soleus raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-ROM bilateral soleus raise. Sit with knees bent near 90 degrees, forefeet on a small step, and the load secured across the thighs.

  2. 02
    Move the pattern

    Let the heels sink, then press the floor away through the balls of the feet to raise the heels.

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled. Use both sides together and keep the effort symmetrical.

  4. 04
    Finish with control

    Pause at the highest steady position and lower fully without letting the knees drift around. Pause high over the forefoot.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CALVES & ANKLES / 14

Short rangeShort range

Full-ROM bilateral soleus raise

Sets: 3–4 · Reps: 12–25

Full-ROM bilateral soleus raise is a regression of Seated Soleus Raise. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Bending the knee reduces gastrocnemius contribution and lets the soleus drive plantar flexion from bottom to top.