Strong feet matter.
I talk about this all the time, having strong and stable feet is exceptionally important, yet is overlooked by countless people of all fitness levels and abilities, including elite athletes.
Strong feet matter, as does the ability to establish and maintain a tripod foot base. I use this term all the time. What do I mean by the term ‘’tripod foot?’’ When you have your feet on the ground (or on any surface), you want there to be three points of contact. The pressure should be evenly distributed on these points:
- Back portion of your feet (or foot). Think calcaneus (heel) vs the middle of your feet (or foot)
- Head of the first metatarsal (base of the big toe)
- Head of the fifth metatarsal (base of the baby toe)
These parts of your feet should remain in contact with the floor for the duration of the exercise. You can pretend you are suctioning or screwing your feet to the ground. This will give you a significantly sturdier base to work with. You will be amazed at what a difference this makes, and throughout your entire body, not just your feet.
This week I shared 5 exercises that will help strengthen your feet and lower leg.
#1) Skater Squats + Medial Band Resistance
This exercise strengthens the quads, glutes, hamstrings, lower leg and foot, improves lumbo-pelvic stability, and balance. The band, which is applying tension medially, is great for people who have a tough time keeping their knees from falling in, and/or arches from collapsing.
Coaching Tips:
- Fasten a resistance band around a secure surface, and attach the band around your ankle. There should be tension in the band for 100% of the movement, and the tension should be coming medially.
- Stand on one foot, and have a slight bend in your knee. As for the non-working (inside) leg, keep it bent and close to the midline of your body. This will help you keep your hips and torso square.
- Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. Extend both of your arms.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now perform a single leg squat, lower yourself down to your full depth (a range where you are able to maintain proper form), then push back up and return to the starting position.
- Exhale after you have pressed away from the ground and are approaching the top position.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knee to fall inside or outside of your foot. Also, in many instances it is perfectly all right if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and for your heel to leave the ground.
#2) Tibialis Posterior Strengthener
This exercise strengthens the tibialis posterior muscle. The tibialis posterior plays a huge role in supporting the medial arch in the foot, and is responsible for the inversion of the foot and the plantarflexion of the foot at the ankle.
Coaching Tips:
- Sit down on the ground, and fully extend your knee. You may keep your other knee fully extended or bent.
- Attach a band around a secure surface and place the band around your forefoot. There should be a decent amount of tension in the band. The band should be applying resistance laterally.
- Gently plantarflex your foot. Now use the tibialis posterior and invert your foot. Bring your foot back to the starting position.
- Maintain the plantarflexed position for the duration of the exercise.
- Perform all of the movements with complete control.
- You should feel your arch and tibialis posterior. Sometimes I like to palpate the tibialis posterior muscle.
- In terms of breathing, do what works and feels best for you.
#3) Weight Transfers From Pistol Squat Stance (+ Regression)
This exercise strengthens the foot and lower leg, quads, hamstrings, and glutes, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips (for pistol squat):
- Get into a pistol squat stance. You may squat down into position, or get into position from the floor. Fully extend your non-working leg, and plantarflex your foot.
- Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.
- While maintaining this position, slowly pass the weight from one hand to the other. The further away from the midline of your body the weight travels, the more challenging the exercise will be.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or excessively round, ribcage to flare, torso, spine or hips to rotate, or body to lean to the side. Your hips should remain in a level position (I love to use the water glass analogy).
- Do not allow your knee to fall inside or outside of your foot. Also, in many instances, it is perfectly ok if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and for your heel to leave the ground. Maintain the tripod base for the duration of the set.
- In terms of breathing, do what works and feels best for you
- Avoid the pistol stance if it bothers your knees or any other parts of your body. Instead, provide the regression I’ve provided.
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#4) Weight Tosses From Isometric Single Leg Deadlift Hold
This exercise strengthens the muscles in the foot and lower leg, improves isometric posterior chain strength, lumbo-pelvic stability, and shoulder and scapular controlled mobility. A bonus benefit is improved hand eye coordination. Start out by just passing the weight from hand to hand, and not tossing it.
Coaching Tips:
- Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.
- Initiate the movement with your hips and push them backwards as far as you can. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not perform the movement by squatting, rounding your back, dropping your chest towards the ground, or a combination of the above. .
- Set your body so it is in a straight line from your head to heel, and maintain this position for the duration of the exercise. Make sure that your torso and hips are square to the ground.
- Keep your non-working leg straight (or knee locked at a 90 degree angle), foot dorsiflexed, and close to the midline of your body.
- Now slowly pass the weight from one hand to the other. The further away from the midline of your body the weight travels, the more challenging the exercise will be.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square to the ground.
- Do not allow your knee to fall inside or outside of your foot. Maintain the tripod base for the duration of the set.
- In terms of breathing, do what works and feels best for you.
#5) Multidirectional Taps With Medial Band Resistance
This exercise strengthens the muscles in the foot and lower leg, and the glutes, quads, and hamstrings. The band, which is applying tension medially, is great for people who have a tough time keeping their knees from falling in, and/or arches from collapsing.
Coaching Tips:
- Fasten a resistance band around a secure surface, and attach the band around your ankle. There should be tension in the band for 100% of the movement, and the tension should be coming medially.
- Get into a partial squatting stance. The deeper you go, the more you will feel your lower body and glutes. Your head, torso and hips should be in a stacked position. .
- Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.
- While remaining in a partial squatting stance, and maintaining the tripod base, perform toe taps in multiple directions using the opposite leg.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, torso, spine or hips to rotate, or body to lean to the side. Your hips should remain in a level position (I love to use the water glass analogy).
- Do not allow your knee to fall inside or outside of your foot. Also, in many instances, it is perfectly ok if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and for your heel to leave the ground. Maintain the tripod base for the duration of the set.
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