EPI / Exercise demonstration

Isometric Soleus Hold

A bent-knee isometric calf hold that emphasizes the soleus and Achilles complex while building lower-leg strength and endurance without repeated movement.

Calf ExercisesFree video guide

EPI video demonstration · Watch on YouTube

01 / Exercise guide

Muscles Targeted

Soleus, Achilles tendon complex, gastrocnemius, intrinsic foot muscles, and ankle stabilizers, with the bent-knee position increasing the relative demand on the soleus.

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Key Benefits

  • Builds isometric soleus strength and endurance
  • Loads the calf and Achilles without repeated ankle motion
  • Provides a simple bent-knee calf-strength progression
  • Can be useful in Achilles and return-to-running programs
  • Helps develop sustained lower-leg force capacity
Do not let the knees straighten during the hold. Keeping the knees bent is what maintains the greater soleus emphasis.
03 / Exercise guide

Equipment Needed

A wall, treadmill, rail, or other stable support for balance. External load can be added as strength improves.

04 / Exercise guide

How to Perform the Isometric Soleus Hold

  1. Stand with light support and bend the knees into the demonstrated position.
  2. Raise the heels from the floor while keeping the knees bent.
  3. Hold the elevated heel position without allowing the knees to straighten.
  4. Maintain steady pressure through the balls of the feet.
  5. Keep the trunk and pelvis controlled and breathe normally.
  6. Lower the heels slowly when the hold is complete.
05 / Exercise guide

Programming Options

  • Start with shorter holds and build duration gradually
  • Keep the knees bent throughout the entire hold
  • Use support so balance does not limit calf loading
  • Add external resistance when bodyweight holds become easy
  • Progress toward single-leg soleus holds when appropriate
06 / Exercise guide

Why This Exercise Works

Bending the knees reduces the contribution of the gastrocnemius and increases the relative demand on the soleus. Holding the heel-raised position creates sustained isometric tension through the calf and Achilles complex without repeated ankle motion.

07 / Exercise guide

When to Use It

Use this exercise for soleus strengthening, Achilles loading, runner-strength training, or as a bridge between basic bent-knee calf raises and more advanced single-leg loading.

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Related Calf Exercises

For more soleus work, calf raises, Achilles loading, and lower-leg strengthening exercises, visit the complete Calf Exercises category.

09 / Exercise guide

Frequently Asked Questions

Why keep the knees bent?

The bent-knee position reduces gastrocnemius contribution and increases the relative demand on the soleus.

Should my heels be all the way up?

Use the highest heel position you can maintain with good control and without losing the bent-knee posture.

Where should I feel it?

You should feel sustained work through the lower calf, particularly the soleus region.

How can I progress it?

Increase hold duration, add external load, or progress to a single-leg isometric soleus hold.

Is this useful for Achilles rehab?

It can be one useful loading option within a broader Achilles-strength progression when appropriate for the individual.

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Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.