Whether you work from home or at the office, you probably spend most of your day sitting, hunched over a desk. It’s not your fault! In fact, one out of every four U.S. adults sit for over eight hours each day, according to a Centers for Disease Control and Prevention (CDC) study. Although sitting is unavoidable, there’s something you can do about it. There’s a popular seated exercise people on TikTok swear by to speed up your metabolism—and it’s backed by research.
The good news is you don’t need to move from your desk to perform the “soleus pushup” (SPU). We have everything you need to know about this seated exercise people are raving about and how you can add a bit more physical activity to your desk job.
What is the soleus pushup?
There’s a mighty muscle in your calf called the soleus muscle—and that’s where the exercise name comes from. The human body contains 600 muscles, and the soleus is just one of them. This muscle contributes to 1% of your body weight, but it can have a major impact on boosting your metabolism. All you have to do is put it to work!
We have Marc Hamilton, professor of Health and Human Performance at the University of Houston, to thank for this game-changer of an exercise for individuals who can’t really leave their desks. The soleus pushup will kick up your muscle metabolism for literally hours at a time as you sit and get work done.
Hamilton’s study, which was published in iScience, indicates that the SPU’s ability to maintain a high oxidative metabolism may be more effective than certain types of exercise and intermittent fasting.
How to perform the soleus pushup:
Here’s how you can do the soleus pushup right at your desk or while seated.
- Sit with your feet planted flat on the ground. Your muscles should be relaxed.
- Raise the heels of your feet, keeping the front of your feet on the ground.
- When your heels are lifted to their maximum range of motion, release your feet down easily.
Your goal is to shorten your calf muscles at the same time as the soleus muscle is engaged naturally via motor neurons.
People on TikTok were quick to flex and release their soleus muscles and are ready to share.
One TikToker, Hulst Jepsen Physical Therapy, explains in a video, “A research study showed doing this soleus pushup exercise continually while you sit boosts your metabolism and can regulate your blood glucose. The study had people do this exercise for 4.5 hours straight, which is possible due to the soleus muscle, this deep calf muscle beneath the gastrocnemius, not being very fatigable due to a lower than normal reliance on glycogen … [So do the soleus pushup] while you sit, and you can negate many of the negative effects of being static for long periods of time.”
Frequently Asked Questions (FAQs)
What is the Soleus Pushup?
The Soleus Pushup is a variation of the traditional pushup exercise that specifically targets the soleus muscle in the calf. This exercise involves pushing off the ground using primarily the balls of your feet and toes, engaging the soleus muscle more than a regular pushup.
How does the Soleus Pushup help speed up metabolism?
The soleus muscle is a smaller but important muscle in the calf that is used for activities like walking, running, and standing. By targeting the soleus muscle with the Soleus Pushup, you engage a muscle group that is not commonly targeted in traditional exercises. Strengthening the soleus muscle can improve your overall muscle mass, which in turn can help boost your metabolism by increasing your basal metabolic rate.
Can anyone do the Soleus Pushup?
While the Soleus Pushup is a relatively simple exercise, it may not be suitable for individuals with existing calf or foot injuries. It is essential to ensure proper form to avoid strain on the calf muscles. Beginners may start with regular pushups and gradually progress to the Soleus Pushup as they build strength in the calf muscles.
How many repetitions of the Soleus Pushup should be done to see results?
As with any exercise, consistency is key to seeing results. Start with a manageable number of repetitions, such as 10-15, and gradually increase as your strength improves. Aim to perform the Soleus Pushup at least 2-3 times a week to see noticeable improvements in calf muscle strength and potentially metabolism over time.
