Seated calf raises, performed for just three minutes every half hour, have been shown to cut insulin response by 26 per cent, according to new research that highlights an unexpectedly powerful tool for blood sugar control among people who spend long hours sitting.
The exercise, sometimes called a soleus push-up, targets a specific muscle in the lower leg. Studies indicate that this modest movement can significantly reduce the body’s insulin response after eating — a measure of how much insulin the pancreas must release to clear glucose from the blood. The findings offer a practical alternative for those who cannot stand or walk regularly.
The soleus muscle’s unique role
At the heart of the discovery is the soleus muscle, a flat, deep muscle in the calf that runs from just below the knee to the Achilles tendon. Unlike most muscles in the body, the soleus is predominantly composed of slow-twitch fibres, making it highly oxidative and built for endurance. It depends far less on stored glycogen for energy and instead draws glucose directly from the bloodstream when activated.
“Mechanistically, the soleus muscle can sustain low-intensity activity for long periods and steadily use glucose, despite how little muscle mass it represents proportionally to the whole body,” explained Sara K. Rosenkranz, an associate professor of kinesiology and nutrition sciences at the University of Nevada, Las Vegas.
This distinctive physiology allows the soleus to act almost like a metabolic sponge. Even when working at minimal intensity — such as during a seated calf raise — it continuously pulls glucose from circulation, tempering the sharp spikes that typically follow a meal. Researchers have found that the muscle uses very little of its own glycogen during the exercise, relying instead on blood glucose and fats, which means it can sustain the activity without significant fatigue.
Research led by Marc Hamilton at the University of Houston, published in the journal iScience in 2022, demonstrated the effect dramatically. Participants who consumed a glucose drink and then performed soleus push-ups over an extended period saw their glucose spikes diminish by roughly 52 per cent compared with those who remained sedentary. The reduction became apparent within just 30 minutes, with glucose concentrations showing an average difference of 19 mg/dL. The same study recorded a 60 per cent lower insulin response in the exercise group, consistent with the 26 per cent figure reported in the latest analysis. A separate pilot study in individuals with prediabetes found a 32 per cent reduction in postprandial glucose excursion.
The soleus also plays a critical role in circulation. Ashley Katzenback, a doctor of physical therapy and owner of Cape Concierge Physical Therapy, has described the calf as the “heart of the lower extremities” because of its function in pumping blood from the legs back towards the heart. Soleus push-ups stimulate this venous return, improving circulation and further supporting metabolic regulation.
How it compares to walking
While seated calf raises offer a practical solution for those confined to a chair, post-meal walking remains the more thoroughly researched approach for blood sugar management. Evidence suggests that 10 to 15 minutes of walking, roughly a quarter of an hour after eating, can reduce peak glucose by between 10 and 30 mg/dL. Some research indicates that even two minutes of walking yields meaningful benefits.
“Seated calf raises can help reduce post-meal glucose, especially if you’re stuck sitting,” noted Rosenkranz. “However, any post-meal movement is beneficial, and walking or using larger muscle groups is likely more efficient overall as well as more effective for improving other health outcomes.”
The key advantage of the soleus push-up is accessibility. It requires no equipment, can be performed at a desk or on a sofa, and demands only that the user sit with feet flat on the floor, knees bent at approximately 90 degrees. The movement involves raising the heels as high as comfortably possible while keeping the balls of the feet and toes planted, then lowering them in a controlled rhythm. Benefits have been observed with short intervals: some studies found that even one minute of the exercise is better than nothing, and performing it for a few minutes at half-hourly intervals appears to be effective.
Researchers caution, however, that the exercise may not be suitable for individuals with certain lower-leg problems, such as recent injuries, Achilles tendon issues, or severe varicose veins. Many of the studies have involved small sample sizes — ranging from 10 to 25 participants — and durations from single sessions to a few weeks. Further validation with larger groups and longer time frames is still needed. Nonetheless, for those who spend extended periods seated, the soleus push-up offers a simple, low-effort intervention that can be woven into the working day.