Here are 7 of my favorite foot and lower leg strengthening exercises. All of these exercises vary in difficulty. Some are basic, and others are more advanced.
Having strong feet and lower legs will help you perform at a higher level, and likely feel better while doing so!
#1) Isometric Skater Squat + Lateral Band Resistance
This exercise strengthens the muscles in the lower leg and foot, and the glutes, quads, and hamstrings. The lateral band resistance forces the muscles on the medial part of the lower leg and foot to do more work.
Coaching Tips:
- Attach a band around a stable surface and around your ankle. The resistance should be coming laterally. Stand on one foot, and have a slight bend in your knee.
- As for the non-working leg, keep it bent and close to the midline of your body. Contract your hamstrings and glutes on this side.
- On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of 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 floor.
- Extend both of your arms. But if you are holding a weight, keep it tight to your chest.
- Take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Perform a single leg squat. Once you hit a range where you are able to maintain proper form hold in the bottom position for 5-30 seconds.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Maintain the tripod foot base.
- 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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of a 5-30 second hold per side.
#2) Tibialis Posterior Raises
This exercise strengthens the tibialis posterior muscle, and the calf muscles. 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.
By squeezing the ball, there is a focus on plantarflexion, inversion, and external rotation.
If you prefer, you can stand on a stable elevated surface as this will allow you to use a greater range of motion. The range of motion you use should feel good.
Coaching Tips:
- Stand with your feet on the floor. Your head, torso, and hips should be in a stacked position.
- Squeeze a ball between your heels. The ball should be underneath your ankle bones (medial malleoli). For the duration of the exercise, squeeze the ball. This will target the tibialis posterior muscle.
- You may lightly support yourself using your hands.
- Press up onto your tiptoes using both legs. Go to your full range.
- Pause for a count in the top position, contract your calf muscles, and really squeeze your feet into the ball.
- Now lower your heels down to the floor. Do so with complete control.
- For the duration of the exercise, be very mindful that you are pressing evenly through your forefeet/all of your toes.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- 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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
#3) Single Leg Partial RDL + Band Resisted Psoas Marches
This exercise strengthens the hip flexors, the muscles in the lower leg and foot, and the posterior chain muscles.
Coaching Tips:
- Place a resistance band around your feet.
- Adopt a square stance. Your head, torso, and hips should be in a stacked position.
- On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of 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 floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Lift your leg so your thigh is at least parallel to the floor, and simultaneously lift/move your opposite arm like you are running or walking.
- Gain a moment of control, then perform a partial hip hinge. To hinge, pretend a rope is pulling your hips backwards, or that you are trying to press your hips backwards against a wall.
- When you are performing the hinge and are extending your leg backwards, simultaneously lift/move your opposite arm like you are running or walking.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Maintain the tripod foot base.
- 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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
#4) Toe Lifts
This exercise strengthens the muscles in the foot.
Coaches:
- You may do this exercise using one or both feet at the same time.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
- While maintaining the tripod base and without losing your arch, press your big toe into the ground and lift your four outer toes. Return to the starting position, and repeat for 10-15 reps.
- When you are lifting your four outer toes, do not allow your big toe to leave the ground. When you are doing this you should feel the muscles in the medial part of your foot (arch).
Now for the second part of this exercise (the order doesn’t matter so you may also do this first):
- While maintaining the tripod base, and without losing your arch, press your four outer toes into the ground lift your big toe. Return to the starting position, and repeat for 10-15 reps.
- When you are lifting your big toe, do not allow your four outer toes to leave the ground. When you are doing this you should feel the muscles under the lateral part of your foot.
- Use a range that allows you to maintain proper form, and do not compensate (cheat) to achieve this range.
- Make sure your knee remains in line with your toes.
Do 2-3 sets of 10-15 reps per side.
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#5) Tibialis Anterior Raises
This exercise strengthens the tibialis anterior muscle, and improves ankle mobility.
The tibialis anterior muscle, which starts under the knee and runs down the shin, plays a key role in deceleration, and can play a key role in how your knees function and feel. The tibialis anterior muscle also acts to dorsiflex and invert the foot.
Coaching Tips:
- Stand with your back against a wall. Your head, torso, and hips should be in a stacked position.
- Place your heels about 12 inches from a wall (this will vary on an individual basis).
- Now, lift your toes and feet/dorsiflex your ankles (point your feet towards you), and press up onto your heels.
- Pause for a count in the top position, and contract the muscles on the front of your lower leg.
- Return to the bottom/starting position with complete control.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position, and pressed against the wall. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
#6) Standing Band Resisted Psoas Marches
This exercise strengthens the hip flexors, and the muscles in the lower leg and foot.
Coaching Tips:
- Place a resistance band around your feet.
- Adopt a square stance. Your head, torso, and hips should be in a stacked position.
- On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor. Pretend you are suctioning or screwing your foot to the floor.
- 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 squeeze your glutes (on the planted side).
- Lift your leg so your thigh is at least parallel to the floor, and simultaneously lift/move your opposite arm like you are running or walking.
- Gain a moment of control, then perform the reverse movements and return to the starting position with complete control. You may perform all reps on one side before switching sides, or you may alternate sides.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Maintain the tripod foot base.
- 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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
#7) Pistol Rock-Backs
This advanced exercise strengthens the muscles in the lower leg and foot, quads, glutes, and hamstrings, and improves ankle mobility. Avoid this exercise if it irritates any parts of your body.
You can modify this exercise by sitting on an elevated surface, or by placing a small weight plate underneath your heel.
Coaching Tips:
- Get into the bottom position of a pistol squat. Your non-working leg should be fully extended, and foot plantarflexed (pointing away from you).
- On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor. Pretend you are suctioning or screwing your foot to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- While maintaining the pistol squat stance, sit back so your hips come into contact with the floor.
- Pause for a count, then press away from the floor and lift your hips so they are several inches above the floor.
- Maintain the tripod base for the duration of the exercise, but particularly when your hips are elevated above the floor.
- 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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
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