What if you could help manage post-meal blood sugar without even getting out of your chair?
In this episode of vpod.ai, Mike and Susan explore research on the soleus push-up—a simple seated calf raise that activates the soleus muscle in the lower leg. The discussion looks at why this small muscle may have an outsized effect on glucose regulation during prolonged periods of sitting.
They unpack findings discussed in the episode, including a 2025 study in which participants took three-minute movement breaks every 30 minutes and performed soleus push-ups. The conversation also examines an earlier, more intensive experiment involving sustained soleus activity following a glucose drink.
You’ll learn:
• How to perform a soleus push-up while seated
• Why the soleus muscle can sustain low-intensity activity for long periods
• How seated calf raises may affect post-meal glucose and insulin response
• Why the soleus is described as the “heart of the lower extremities”
• How muscle contractions help move blood through the lower legs
• Why short bouts of movement can matter during prolonged sitting
• How soleus push-ups compare with walking after a meal
• Why seated calf raises should complement—not replace—whole-body exercise
The episode also explains why walking remains important. A short post-meal walk engages larger muscle groups and provides broader cardiovascular, mobility, and whole-body benefits. Soleus push-ups instead offer a practical alternative for situations when getting up simply isn’t possible—such as long meetings, desk work, or extended flights.
Could one of the most useful muscles for managing sedentary time be hiding right beneath your calf?
Tune in to hear the research, learn the movement, and discover how something as simple as lifting your heels may change the way you think about sitting and metabolic health.
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