Here is an awesome (and very difficult) exercise for strengthening the lower legs and feet, and improving ankle and knee mobility. I’m performing calf raises while remaining in the bottom position of a squat. You can modify by resting your hands against a wall. What I’m doing here requires significantly more balance.
Coaching Tips:
- Get into the bottom position of a squat (your preferred depth). Your head, torso, and hips should be in a stacked position.
- While remaining in a squat, 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.
- Now lower your heels down to the floor. Do so with complete control.
- Be very mindful that you are pressing evenly through your forefeet/all of your toes, and focus on keeping your toes spread apart.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet, or feet to collapse in or fall out.
- 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.
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