{"id":8449,"date":"2022-02-02T18:47:29","date_gmt":"2022-02-02T18:47:29","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8449"},"modified":"2022-02-02T18:53:55","modified_gmt":"2022-02-02T18:53:55","slug":"squat-challenge-for-strong-feet-and-calves-and-better-mobility","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/squat-challenge-for-strong-feet-and-calves-and-better-mobility\/","title":{"rendered":"Squat Challenge For Strong Feet And Calves, And Better Mobility"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here is an awesome (and very difficult) exercise for strengthening the lower legs and feet, and improving ankle and knee mobility. I\u2019m performing calf raises while remaining in the bottom position of a squat. You can modify by resting your hands against a wall. What I\u2019m doing here requires significantly more balance. <\/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=\"Calf Raises From Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xCh4eTdSMWQ?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:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into the bottom position of a squat (your preferred depth). Your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While remaining in a squat, press up onto your tiptoes using both legs. Go to your full range. &nbsp; <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pause for a count in the top position, contract your calf muscles. &nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> Now lower your heels down to the floor. Do so with complete control. &nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> Be very mindful that you are pressing evenly through your forefeet\/all of your toes, and focus on keeping your toes spread apart. &nbsp; <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. &nbsp; <\/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, torso, spine, or hips to rotate, or hip to drop on one side. &nbsp; <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7438\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" 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 The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/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\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is an awesome (and very difficult) exercise for strengthening the lower legs and feet, and improving ankle and knee mobility. I\u2019m performing calf raises while remaining in the bottom position of a squat. You can modify by resting your hands against a wall. What I\u2019m 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. &nbsp; Pause for a count in the top position, contract your calf muscles. &nbsp; Now lower your heels down to the floor. Do so with complete control. &nbsp; Be very mindful that you are pressing evenly through your forefeet\/all of your toes, and focus on keeping your toes spread apart. &nbsp; 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. &nbsp; 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. &nbsp; 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. Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8450,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,576,435,851,26,592,626,21],"tags":[1213,1091,1102,1214,1090,1092,962,446,1306,1307,1308,1309,1302,1303,1304,1305,1323,1325,1326,1319,1320,1321,1322,1324,1097,1087,1101,1221,1095,1227,1222,1211,1224,1219,1212,1089,1098,1196,1194,1195,1460,1461,1459,1228,1298,1301,756,1311,1310,1295,1294,1299,1300,1314,1317,1318,1328,1327,1313,1312,1315,1316,1215,1216,1093,1088,1225,1220,1217,1226,1086,438,1209,1223,1218,1100,1096,1210,1094,1099,557,559,1198,1197,629,1368,1193,1497,496,494,614,1369,1370,613,1296,1457,1458,963,1390,1297,1292,1293],"class_list":["post-8449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-filler-exercises","category-foot-strengthening","category-home-workouts","category-lower-body-exercises","category-minimal-equipment","category-mobility","category-squatting-movement","tag-arch-support-exercises","tag-arch-support-exercises-for-athletes","tag-arch-support-exercises-for-runners","tag-arch-support-workout","tag-arch-support-workout-for-athletes","tag-arch-support-workout-for-runners","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-best-calf-building-exercise","tag-best-calf-building-exercises","tag-best-calf-building-workout","tag-best-calf-building-workouts","tag-best-calf-exercise","tag-best-calf-exercises","tag-best-calf-workout","tag-best-calf-workouts","tag-best-calves-building-exercise","tag-best-calves-building-workout","tag-best-calves-building-workouts","tag-best-calves-exercise","tag-best-calves-exercises","tag-best-calves-workout","tag-best-calves-workouts","tag-best-calvesbuilding-exercises","tag-best-exercises-for-balance","tag-best-feet-strengthening-exercises","tag-best-feet-strengthening-exercises-for-athletes","tag-best-feet-strengthening-exercises-for-runners","tag-best-feet-strengthening-workout","tag-best-feet-strengthening-workout-for-athletes","tag-best-feet-strengthening-workout-for-runners","tag-best-foot-strengthening-exercises","tag-best-foot-strengthening-exercises-for-athletes","tag-best-foot-strengthening-exercises-for-runners","tag-best-foot-strengthening-workout","tag-best-foot-strengthening-workout-for-athletes","tag-best-foot-strengthening-workout-for-runners","tag-best-hip-mobility-exercise","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-pistol-squat-mobility-exercise","tag-best-pistol-squat-warm-up","tag-best-squat-mobility-exercise","tag-best-workouts-for-balance","tag-calf-building","tag-calf-exercise","tag-calf-exercises","tag-calf-exercises-for-athletes","tag-calf-exercises-for-runners","tag-calf-raises","tag-calf-strengthening","tag-calf-workout","tag-calf-workouts","tag-calves-building","tag-calves-exercise","tag-calves-exercises","tag-calves-exercises-for-athletes","tag-calves-exercises-for-runners","tag-calves-raises","tag-calves-strengthening","tag-calves-workout","tag-calves-workouts","tag-feet-strengthening","tag-feet-strengthening-exercises","tag-feet-strengthening-exercises-for-athletes","tag-feet-strengthening-exercises-for-runners","tag-feet-strengthening-for-athletes","tag-feet-strengthening-for-runners","tag-feet-strengthening-workout","tag-feet-strengthening-workout-for-athletes","tag-feet-strengthening-workout-for-runners","tag-foot-strengthening","tag-foot-strengthening-exercises","tag-foot-strengthening-exercises-for-athletes","tag-foot-strengthening-exercises-for-runners","tag-foot-strengthening-for-athletes","tag-foot-strengthening-for-runners","tag-foot-strengthening-workout","tag-foot-strengthening-workout-for-athletes","tag-foot-strengthening-workout-for-runners","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-for-athletes","tag-hip-mobility-for-runners","tag-how-to-do-pistol-squats","tag-how-to-learn-pistol-squats","tag-mobility-exercise","tag-mobility-for-squats","tag-mobility-training","tag-mobility-workout","tag-pistol-squat","tag-pistol-squat-program","tag-pistol-squat-training","tag-pistol-squats","tag-seated-calf-raises","tag-squat-mobility","tag-squat-warm-up","tag-stability-training-for-athletes","tag-stability-training-for-runners","tag-standing-calf-raises","tag-tibialis-posterior-exercise","tag-tibialis-posterior-workout","main-post"],"yoast_head":"<!-- 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