Here is a simple exercise for the soleus portion of the calf muscle. The soleus is involved in many everyday movements, including walking and running. The main function of the soleus is to allow you to stand on your toes. This movement is also referred to as plantar flexion.

For this exercise, you will need a ball, dumbbells, and a wooden 2 x 4 or similar apparatus. From a sitting position, place the ball of your feet on the wooden 2 x 4. Place one dumbbell on each thigh, just inches away from the knee. Your heels should touch the ground. Next, elevate your heels off the ground and go up onto your toes, then return to the starting position. Repeat the exercise several times.