Soleus Walk (Loaded Carry)

The Soleus Walk is a functional, endurance-focused exercise that trains your lower legs in a way that closely resembles real-world movement. By keeping your knees slightly bent while walking under load, you place continuous tension on the soleus muscle.

In addition to strengthening your calves, this movement also challenges your core stability, posture, and grip strength. For beginners, it can be performed with light dumbbells and short distances to build confidence and coordination.

Instructions

1. Hold a dumbbell in each hand at your sides.
2. Stand tall and slightly bend your knees.
3. Keeping your knees bent, rise onto the balls of your feet.
4. Begin walking forward in small, controlled steps while staying elevated on your toes.
5. Maintain an upright posture and steady breathing.
6. Walk for a set distance or time, then carefully lower your heels and rest.

Video demonstration of Soleus Walk (Loaded Carry)

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