{"id":8559,"date":"2022-02-18T22:35:49","date_gmt":"2022-02-18T22:35:49","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8559"},"modified":"2024-08-12T16:43:53","modified_gmt":"2024-08-12T16:43:53","slug":"4-top-exercises-for-strengthening-the-lower-legs-and-feet","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/","title":{"rendered":"4 Top Exercises For Strengthening The Lower Legs And Feet"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Tibialis Anterior Kettlebell Curls<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the tibialis anterior muscle, and improves ankle mobility (particularly active ankle dorsiflexion). The tibialis anterior muscle acts to dorsiflex and invert the foot.<\/p>\n\n\n\n<p class=\"\">You can also do this using band resistance. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Seated Tibialis Anterior Kettlebell Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/0L5gREjltfg?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\">\n<li class=\"\">Sit on a stable elevated surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a kettlebell on one or both feet (you can do this bilaterally). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Fully extend your knee, and dorsiflex your foot (point it toward you). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your leg as still as possible (this set-up isn\u2019t as stable as a tib bar but still works great), slowly plantarflex your foot (point your foot away from you), and lower the sole of your foot towards the floor with complete control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, then dorsiflex your foot (point your foot towards you) and return your foot to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Pause for a count and contract the muscles on the front of your lower leg. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">If you find you are struggling to keep your leg from rotating, you can lightly stabilize using your hands.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Calf Raises With Tibialis Posterior Focus<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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\u2063. By squeezing the ball, there is a focus on planterflexion, inversion, and external rotation.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tibialis Posterior Raises\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jnHZT2ivSwI?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\">\n<li class=\"\">Stand with your feet on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">You may lightly support yourself using your hands. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press up onto your tiptoes using both legs. Go to your full range. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Pause for a count in the top position, contract your calf muscles, and really squeeze your feet into the ball. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now lower your heels down to the floor. Do so with complete control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, be very mindful that you are pressing evenly through your forefeet\/all of your toes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps. <\/strong><\/p>\n\n\n\n<hr class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"791\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2.jpg?resize=791%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-8748\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?resize=791%2C1024&amp;ssl=1 791w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?resize=232%2C300&amp;ssl=1 232w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?resize=768%2C994&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?resize=1187%2C1536&amp;ssl=1 1187w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?resize=1583%2C2048&amp;ssl=1 1583w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?resize=1180%2C1527&amp;ssl=1 1180w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/Pistol-Squat-2-scaled.jpg?w=1979&amp;ssl=1 1979w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Do you want to get your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Currently being followed by people of all genders\/backgrounds in at least 35 countries. <strong>Great for home AND gym workouts!\u00a0<\/strong><\/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\/pistol-squat-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Skater Squats With Medial Band Resistance<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Skater Squats With Medial Band Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OxPeNhuC064?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\">\n<li class=\"\">Attach a band around a secure surface, and around your knee. The resistance should be coming medially, and there should be resistance in the band for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">As for the non-working leg, keep it bent and close to the midline of your body. Contract your glutes and hamstrings on this side. Aim to keep your heel close to your glutes for the duration of the exercise.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform a single leg squat. Once you hit your end range (a range where you are able to maintain proper form), press your body away from the floor and back to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Exhale after you have pressed away from the floor and are approaching the top position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the skater squats, pretend you are \u201cpulling\u201d your body down with your leg. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. Many people make this mistake. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Toe Lifts <\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the muscles in the toes and feet. You can do this exercise using one side, or both sides at the same time.<\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#e5e6e7\"><strong>Big Toe Focus<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the muscles on the lateral part of your foot. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Toe Lifts (big toe focus)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0kvq_8MuMlw?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\">\n<li class=\"\">Adopt your regular stance. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining the tripod base, and without losing your arch, press your four outer toes into the floor and lift your big toe. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position, and repeat for 10-15 reps. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are lifting your big toe, do not allow your four outer toes to leave the floor. When you are doing this you should feel the muscles under the lateral part of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use a range of motion that allows you to maintain proper form. You\u2019ll likely need to start out using a very small range of motion as this exercise is deceptively challenging! <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your feet to collapse in or fall out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee(s) to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 1-3 sets of 10-15 reps per side.  <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#e5e6e7\"><strong>Toes 1-4 Focus<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the muscles on the medial part of your foot.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Toe Lifts (toes 2-4 focus)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ug_ZnQKiUrE?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<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining the tripod base and without losing your arch, press your big toe into the floor and lift your four outer toes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position, and repeat for 10-15 reps. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are lifting your four outer toes, do not allow your big toe to leave the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are doing this you should feel the muscles in the medial part of your foot (arch).<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 1-3 sets of 10-15 reps per side.  <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#f1f1f1\"><strong>SAVE $37 <\/strong>&#8211; 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>Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0 #1) Tibialis Anterior Kettlebell Curls This exercise strengthens the tibialis anterior muscle, and improves ankle mobility (particularly active ankle dorsiflexion). The tibialis anterior muscle acts to dorsiflex and invert the foot. You can also do this using band resistance. Coaching Tips: Do 2-3 sets of 10-15 reps per side. #2) Calf Raises With Tibialis Posterior Focus 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\u2063. By squeezing the ball, there is a focus on planterflexion, inversion, and external rotation. Coaching Tips: Do 2-3 sets of 10-15 reps. Do you want to get your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Currently being followed by people of all genders\/backgrounds in at least 35 countries. Great for home AND gym workouts!\u00a0 LEARN MORE #3) Skater Squats With Medial Band Resistance This exercise strengthens the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg. Coaching Tips: Do 2-3 sets of 5-10 reps per side. #4) Toe Lifts This exercise strengthens the muscles in the toes and feet. You can do this exercise using one side, or both sides at the same time. Big Toe Focus This exercise strengthens the muscles on the lateral part of your foot. Coaching Tips: Do 1-3 sets of 10-15 reps per side. Toes 1-4 Focus This exercise strengthens the muscles on the medial part of your foot. Do 1-3 sets of 10-15 reps per side. SAVE $37 &#8211; 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":8299,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,576,435,34,26,592,626,1367,753],"tags":[1213,1091,1102,1214,1090,1092,962,446,1306,1307,1308,1309,1302,1303,1304,1305,1323,1325,1326,1319,1320,1321,1322,1324,1097,1087,1101,1221,1095,1227,1222,1211,1224,1219,1212,1089,1098,899,900,958,960,891,957,959,890,956,955,1387,1388,1389,1117,1116,1114,1119,1111,1115,1113,1118,1228,1502,1298,1301,756,1311,1310,1295,1294,1299,1300,1314,1317,1318,1328,1327,1313,1312,1315,1316,1215,1216,1093,1088,1225,1220,1217,1226,1086,438,1209,1223,1218,1100,1096,1210,1094,1099,483,480,65,911,347,384,898,479,667,629,1503,1368,635,961,954,614,1369,1370,613,1382,1383,1385,1384,1386,97,622,96,1112,1296,62,963,1390,1297,695,1292,1293,671,670],"class_list":["post-8559","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-filler-exercises","category-foot-strengthening","category-glute-exercises","category-lower-body-exercises","category-minimal-equipment","category-mobility","category-pistol-squats","category-running-exercises","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-glute-exercise","tag-best-glute-workout","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-quad-strengthening-exercise","tag-best-quad-strengthening-exercise-for-athletes","tag-best-quad-strengthening-exercise-for-runners","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-workouts-for-balance","tag-butt-strengthening","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-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-strengthening","tag-glute-training","tag-glute-workout","tag-glute-workouts","tag-home-workout","tag-home-workouts","tag-how-to-do-pistol-squats","tag-how-to-do-skater-squats","tag-how-to-learn-pistol-squats","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-pistol-squat","tag-pistol-squat-program","tag-pistol-squat-training","tag-pistol-squats","tag-quad-strengthening","tag-quad-training-for-athletes","tag-quad-training-for-runners","tag-quad-workouts-for-athletes","tag-quad-workouts-for-runners","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-seated-calf-raises","tag-skater-squats","tag-stability-training-for-athletes","tag-stability-training-for-runners","tag-standing-calf-raises","tag-step-downs","tag-tibialis-posterior-exercise","tag-tibialis-posterior-workout","tag-train-at-home","tag-train-from-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 Top Exercises For Strengthening The Lower Legs And Feet -<\/title>\n<meta name=\"description\" content=\"Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0\" \/>\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\/4-top-exercises-for-strengthening-the-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=\"4 Top Exercises For Strengthening The Lower Legs And Feet -\" \/>\n<meta property=\"og:description\" content=\"Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-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=\"2022-02-18T22:35:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-12T16:43:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/12\/IMG_5087.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"869\" \/>\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=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"4 Top Exercises For Strengthening The Lower Legs And Feet\",\"datePublished\":\"2022-02-18T22:35:49+00:00\",\"dateModified\":\"2024-08-12T16:43:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/\"},\"wordCount\":1439,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/12\\\/IMG_5087.jpg?fit=750%2C869&ssl=1\",\"keywords\":[\"arch support exercises\",\"arch support exercises for athletes\",\"arch support exercises for runners\",\"arch support workout\",\"arch support workout for athletes\",\"arch support workout for runners\",\"balance training for athletes\",\"balance training for runners\",\"best calf building exercise\",\"best calf building exercises\",\"best calf building workout\",\"best calf building workouts\",\"best calf exercise\",\"best calf exercises\",\"best calf workout\",\"best calf workouts\",\"best calves building exercise\",\"best calves building workout\",\"best calves building workouts\",\"best calves exercise\",\"best calves exercises\",\"best calves workout\",\"best calves workouts\",\"best calvesbuilding exercises\",\"best exercises for balance\",\"best feet strengthening exercises\",\"best feet strengthening exercises for athletes\",\"best feet strengthening exercises for runners\",\"best feet strengthening workout\",\"best feet strengthening workout for athletes\",\"best feet strengthening workout for runners\",\"best foot strengthening exercises\",\"best foot strengthening exercises for athletes\",\"best foot strengthening exercises for runners\",\"best foot strengthening workout\",\"best foot strengthening workout for athletes\",\"best foot strengthening workout for runners\",\"best glute exercise\",\"best glute workout\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"best quad strengthening exercise\",\"best quad strengthening exercise for athletes\",\"best quad strengthening exercise for runners\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"best workouts for balance\",\"butt strengthening\",\"calf building\",\"calf exercise\",\"calf exercises\",\"calf exercises for athletes\",\"calf exercises for runners\",\"calf raises\",\"calf strengthening\",\"calf workout\",\"calf workouts\",\"calves building\",\"calves exercise\",\"calves exercises\",\"calves exercises for athletes\",\"calves exercises for runners\",\"calves raises\",\"calves strengthening\",\"calves workout\",\"calves workouts\",\"\u2063feet strengthening\",\"feet strengthening exercises\",\"feet strengthening exercises for athletes\",\"feet strengthening exercises for runners\",\"\u2063feet strengthening for athletes\",\"\u2063feet strengthening for runners\",\"feet strengthening workout\",\"feet strengthening workout for athletes\",\"feet strengthening workout for runners\",\"foot strengthening\",\"foot strengthening exercises\",\"foot strengthening exercises for athletes\",\"foot strengthening exercises for runners\",\"\u2063foot strengthening for athletes\",\"\u2063foot strengthening for runners\",\"foot strengthening workout\",\"foot strengthening workout for athletes\",\"foot strengthening workout for runners\",\"glute building\",\"glute exercise\",\"glute exercises\",\"glute strengthening\",\"glute training\",\"glute workout\",\"glute workouts\",\"home workout\",\"home workouts\",\"how to do pistol squats\",\"how to do skater squats\",\"how to learn pistol squats\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"pistol squat\",\"pistol squat program\",\"pistol squat training\",\"pistol squats\",\"quad strengthening\",\"quad training for athletes\",\"quad training for runners\",\"quad workouts for athletes\",\"quad workouts for runners\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"seated calf raises\",\"skater squats\",\"stability training for athletes\",\"stability training for runners\",\"standing calf raises\",\"step-downs\",\"tibialis posterior exercise\",\"tibialis posterior workout\",\"train at home\",\"train from home\"],\"articleSection\":[\"Band Exercises\",\"Filler Exercises\",\"Foot Strengthening\",\"Glute Exercises\",\"Lower Body Exercises\",\"Minimal Equipment\",\"Mobility\",\"Pistol squats\",\"Running Exercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/\",\"name\":\"4 Top Exercises For Strengthening The Lower Legs And Feet -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/12\\\/IMG_5087.jpg?fit=750%2C869&ssl=1\",\"datePublished\":\"2022-02-18T22:35:49+00:00\",\"dateModified\":\"2024-08-12T16:43:53+00:00\",\"description\":\"Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/12\\\/IMG_5087.jpg?fit=750%2C869&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/12\\\/IMG_5087.jpg?fit=750%2C869&ssl=1\",\"width\":750,\"height\":869},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"4 Top Exercises For Strengthening The 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":"4 Top Exercises For Strengthening The Lower Legs And Feet -","description":"Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0","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\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/","og_locale":"en_US","og_type":"article","og_title":"4 Top Exercises For Strengthening The Lower Legs And Feet -","og_description":"Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2022-02-18T22:35:49+00:00","article_modified_time":"2024-08-12T16:43:53+00:00","og_image":[{"width":750,"height":869,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/12\/IMG_5087.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":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"4 Top Exercises For Strengthening The Lower Legs And Feet","datePublished":"2022-02-18T22:35:49+00:00","dateModified":"2024-08-12T16:43:53+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/"},"wordCount":1439,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/12\/IMG_5087.jpg?fit=750%2C869&ssl=1","keywords":["arch support exercises","arch support exercises for athletes","arch support exercises for runners","arch support workout","arch support workout for athletes","arch support workout for runners","balance training for athletes","balance training for runners","best calf building exercise","best calf building exercises","best calf building workout","best calf building workouts","best calf exercise","best calf exercises","best calf workout","best calf workouts","best calves building exercise","best calves building workout","best calves building workouts","best calves exercise","best calves exercises","best calves workout","best calves workouts","best calvesbuilding exercises","best exercises for balance","best feet strengthening exercises","best feet strengthening exercises for athletes","best feet strengthening exercises for runners","best feet strengthening workout","best feet strengthening workout for athletes","best feet strengthening workout for runners","best foot strengthening exercises","best foot strengthening exercises for athletes","best foot strengthening exercises for runners","best foot strengthening workout","best foot strengthening workout for athletes","best foot strengthening workout for runners","best glute exercise","best glute workout","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","best quad strengthening exercise","best quad strengthening exercise for athletes","best quad strengthening exercise for runners","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","best workouts for balance","butt strengthening","calf building","calf exercise","calf exercises","calf exercises for athletes","calf exercises for runners","calf raises","calf strengthening","calf workout","calf workouts","calves building","calves exercise","calves exercises","calves exercises for athletes","calves exercises for runners","calves raises","calves strengthening","calves workout","calves workouts","\u2063feet strengthening","feet strengthening exercises","feet strengthening exercises for athletes","feet strengthening exercises for runners","\u2063feet strengthening for athletes","\u2063feet strengthening for runners","feet strengthening workout","feet strengthening workout for athletes","feet strengthening workout for runners","foot strengthening","foot strengthening exercises","foot strengthening exercises for athletes","foot strengthening exercises for runners","\u2063foot strengthening for athletes","\u2063foot strengthening for runners","foot strengthening workout","foot strengthening workout for athletes","foot strengthening workout for runners","glute building","glute exercise","glute exercises","glute strengthening","glute training","glute workout","glute workouts","home workout","home workouts","how to do pistol squats","how to do skater squats","how to learn pistol squats","minimal equipment","minimal equipment exercise","minimal equipment workout","pistol squat","pistol squat program","pistol squat training","pistol squats","quad strengthening","quad training for athletes","quad training for runners","quad workouts for athletes","quad workouts for runners","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","seated calf raises","skater squats","stability training for athletes","stability training for runners","standing calf raises","step-downs","tibialis posterior exercise","tibialis posterior workout","train at home","train from home"],"articleSection":["Band Exercises","Filler Exercises","Foot Strengthening","Glute Exercises","Lower Body Exercises","Minimal Equipment","Mobility","Pistol squats","Running Exercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/","name":"4 Top Exercises For Strengthening The Lower Legs And Feet -","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/12\/IMG_5087.jpg?fit=750%2C869&ssl=1","datePublished":"2022-02-18T22:35:49+00:00","dateModified":"2024-08-12T16:43:53+00:00","description":"Here are 4 top exercises for strengthening the lower legs and feet. This will help with all of your strength training, running, other sports, and even daily activities!\u00a0","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/12\/IMG_5087.jpg?fit=750%2C869&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/12\/IMG_5087.jpg?fit=750%2C869&ssl=1","width":750,"height":869},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/4-top-exercises-for-strengthening-the-lower-legs-and-feet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"4 Top Exercises For Strengthening The 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\/12\/IMG_5087.jpg?fit=750%2C869&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8559","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=8559"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8559\/revisions"}],"predecessor-version":[{"id":11940,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8559\/revisions\/11940"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/8299"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=8559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=8559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=8559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}