{"id":7013,"date":"2021-07-05T15:36:10","date_gmt":"2021-07-05T15:36:10","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7013"},"modified":"2021-07-05T17:18:14","modified_gmt":"2021-07-05T17:18:14","slug":"deceptively-tough-exercise-for-the-core-lower-legs-and-feet","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/","title":{"rendered":"Deceptively Tough Exercise For The Core, Lower Legs, And Feet"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Anti-Rotational Weight Transfers From Rear Foot Elevated RDL\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/yOAK6FgeVQA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a kettlebell or dumbbell in one hand.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a RDL position, and elevate your back foot on a wall. \u2063This will be more difficult than when your forefoot is resting on a surface and is pressing down. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>To get into the RDL position, initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now pass the weight from hand to hand. The farther from the midline of your body the weight travels, the more challenging the exercise will be.\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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, or torso, spine or hips to rotate.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knees to fall inside or outside of your feet. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your core braced (360 degree brace around your spine), and posterior chain contracted. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6982\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 Coaching Tips:\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Hold a kettlebell or dumbbell in one hand.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 Get into a RDL position, and elevate your back foot on a wall. \u2063This will be more difficult than when your forefoot is resting on a surface and is pressing down. \u2063 To get into the RDL position, initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063 Now pass the weight from hand to hand. The farther from the midline of your body the weight travels, the more challenging the exercise will be.\u2063 \u2063\u2063\u2063 \u2063 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, or torso, spine or hips to rotate.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Do not allow your knees to fall inside or outside of your feet. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Keep your core braced (360 degree brace around your spine), and posterior chain contracted. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7017,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,576,1,435,33,20,851,588,26,592,753],"tags":[324,291,500,439,436,446,447,752,183,271,326,325,173,409,408,516,237,400,396,636,76,307,574,209,305,466,431,440,438,442,480,65,413,72,374,384,77,141,865,383,140,770,716,479,668,669,688,667,302,207,208,449,233,768,272,238,837,290,794,838,826,827,866,625,443,754,536,411,351,412,747,437,241,819,818],"class_list":["post-7013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-filler-exercises","category-fitness","category-foot-strengthening","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-kettlebell-exercises","category-lower-body-exercises","category-minimal-equipment","category-running-exercises","tag-advanced-core-exercises","tag-anti-rotational-training","tag-athlete-training","tag-balance-exercises","tag-balance-training","tag-balance-training-for-runners","tag-balance-training-for-soccer-players","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-deadlift","tag-deadlift-tips","tag-deadlifting-advice","tag-deadlifting-exercises","tag-deadlifting-for-women","tag-deadlifting-movement","tag-deadlifts-for-women","tag-deadllifts-for-women","tag-foot-exercises","tag-foot-strengthening","tag-foot-training","tag-glute-exercise","tag-glute-exercises","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hip-hinge","tag-hip-hinges","tag-hip-hinging","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-hip-hinge","tag-kettlebell-exercises","tag-kettlebell-training","tag-kettlebell-workout","tag-kettlebell-workouts","tag-lower-leg","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-oblique","tag-oblique-exercises","tag-oblique-workout","tag-obliques","tag-posterior-chain","tag-posterior-core","tag-rdl","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-single-leg-deadlifts","tag-single-leg-exercises","tag-single-leg-rdl","tag-sports-training","tag-stability-training","tag-strong-core","tag-the-ultimate-lower-body-and-core-program","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Deceptively Tough Exercise For The Core, Lower Legs, And Feet<\/title>\n<meta name=\"description\" content=\"This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Deceptively Tough Exercise For The Core, Lower Legs, And Feet\" \/>\n<meta property=\"og:description\" content=\"This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-05T15:36:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-05T17:18:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"757\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Deceptively Tough Exercise For The Core, Lower Legs, And Feet\",\"datePublished\":\"2021-07-05T15:36:10+00:00\",\"dateModified\":\"2021-07-05T17:18:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/\"},\"wordCount\":268,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8504.jpg?fit=750%2C757&ssl=1\",\"keywords\":[\"advanced core exercises\",\"anti-rotational training\",\"athlete training\",\"balance exercises\",\"balance training\",\"balance training for runners\",\"balance training for soccer players\",\"core core workout\",\"core exercises\",\"core stability\",\"core stability exercises\",\"core stability training\",\"core training\",\"core training for men\",\"core training for women\",\"core workout\",\"core workouts\",\"core workouts for men\",\"core workouts for women\",\"deadlift\",\"deadlift tips\",\"deadlifting advice\",\"deadlifting exercises\",\"deadlifting for women\",\"deadlifting movement\",\"deadlifts for women\",\"deadllifts for women\",\"foot exercises\",\"foot strengthening\",\"foot training\",\"glute exercise\",\"glute exercises\",\"glute training for females\",\"glute training for men\",\"glute training for women\",\"glute workout\",\"hamstring exercises\",\"hamstring strengthening\",\"hip hinge\",\"hip hinges\",\"hip hinging\",\"home fitness\",\"home training\",\"home workout\",\"home workout for men\",\"home workout for women\",\"home workout program\",\"home workouts\",\"how to hip hinge\",\"kettlebell exercises\",\"kettlebell training\",\"kettlebell workout\",\"kettlebell workouts\",\"lower leg\",\"meghan callaway core\",\"meghan callaway core training\",\"oblique\",\"oblique exercises\",\"oblique workout\",\"obliques\",\"posterior chain\",\"posterior core\",\"rdl\",\"running exercises\",\"running training\",\"running workout\",\"running workouts\",\"single leg deadlifts\",\"single leg exercises\",\"single leg RDL\",\"sports training\",\"stability training\",\"strong core\",\"the ultimate lower body and core program\",\"ultimate lower body and core program\"],\"articleSection\":[\"Core Exercises\",\"Filler Exercises\",\"Fitness\",\"Foot Strengthening\",\"Hamstring Exercises\",\"Hip Hinging\",\"Home Workouts\",\"Kettlebell Exercises\",\"Lower Body Exercises\",\"Minimal Equipment\",\"Running Exercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/\",\"name\":\"Deceptively Tough Exercise For The Core, Lower Legs, And Feet\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8504.jpg?fit=750%2C757&ssl=1\",\"datePublished\":\"2021-07-05T15:36:10+00:00\",\"dateModified\":\"2021-07-05T17:18:14+00:00\",\"description\":\"This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8504.jpg?fit=750%2C757&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8504.jpg?fit=750%2C757&ssl=1\",\"width\":750,\"height\":757},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Deceptively Tough Exercise For The Core, Lower Legs, And Feet\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Deceptively Tough Exercise For The Core, Lower Legs, And Feet","description":"This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/","og_locale":"en_US","og_type":"article","og_title":"Deceptively Tough Exercise For The Core, Lower Legs, And Feet","og_description":"This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2021-07-05T15:36:10+00:00","article_modified_time":"2021-07-05T17:18:14+00:00","og_image":[{"width":750,"height":757,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Deceptively Tough Exercise For The Core, Lower Legs, And Feet","datePublished":"2021-07-05T15:36:10+00:00","dateModified":"2021-07-05T17:18:14+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/"},"wordCount":268,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg?fit=750%2C757&ssl=1","keywords":["advanced core exercises","anti-rotational training","athlete training","balance exercises","balance training","balance training for runners","balance training for soccer players","core core workout","core exercises","core stability","core stability exercises","core stability training","core training","core training for men","core training for women","core workout","core workouts","core workouts for men","core workouts for women","deadlift","deadlift tips","deadlifting advice","deadlifting exercises","deadlifting for women","deadlifting movement","deadlifts for women","deadllifts for women","foot exercises","foot strengthening","foot training","glute exercise","glute exercises","glute training for females","glute training for men","glute training for women","glute workout","hamstring exercises","hamstring strengthening","hip hinge","hip hinges","hip hinging","home fitness","home training","home workout","home workout for men","home workout for women","home workout program","home workouts","how to hip hinge","kettlebell exercises","kettlebell training","kettlebell workout","kettlebell workouts","lower leg","meghan callaway core","meghan callaway core training","oblique","oblique exercises","oblique workout","obliques","posterior chain","posterior core","rdl","running exercises","running training","running workout","running workouts","single leg deadlifts","single leg exercises","single leg RDL","sports training","stability training","strong core","the ultimate lower body and core program","ultimate lower body and core program"],"articleSection":["Core Exercises","Filler Exercises","Fitness","Foot Strengthening","Hamstring Exercises","Hip Hinging","Home Workouts","Kettlebell Exercises","Lower Body Exercises","Minimal Equipment","Running Exercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/","name":"Deceptively Tough Exercise For The Core, Lower Legs, And Feet","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg?fit=750%2C757&ssl=1","datePublished":"2021-07-05T15:36:10+00:00","dateModified":"2021-07-05T17:18:14+00:00","description":"This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg?fit=750%2C757&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg?fit=750%2C757&ssl=1","width":750,"height":757},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/deceptively-tough-exercise-for-the-core-lower-legs-and-feet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Deceptively Tough Exercise For The Core, Lower Legs, And Feet"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8504.jpg?fit=750%2C757&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=7013"}],"version-history":[{"count":4,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7013\/revisions"}],"predecessor-version":[{"id":7030,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7013\/revisions\/7030"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/7017"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=7013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=7013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=7013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}