The soleus wall sit is an isometric strengthening exercise that targets the soleus muscle. It helps improve calf strength and support through the foot, which is important for reducing strain on the plantar fascia during standing and walking.
Advert
This exercise is commonly used in the mid to later stages of rehabilitation when strength and load tolerance are being rebuilt.
How to perform the soleus wall sit
- Stand with your back against a wall.
- Slide down into a seated position with your thighs roughly parallel to the floor.
- Lift your heels off the ground so you are on the balls of your feet.
- Keep your knees bent and aligned over your feet.
- Hold the position while maintaining steady pressure through the front of your feet.
- Hold for 30–60 seconds.
- Repeat for the required number of sets.
Key points
- Keep your heels lifted throughout
- Maintain steady pressure through the forefoot
- Keep your movement controlled and stable
- Avoid letting your knees collapse inward
- Stop if the exercise causes pain
This exercise forms part of our plantar fasciitis rehabilitation program, helping to build calf strength and support the foot before progressing to more dynamic loading exercises.
