Focus on strengthening the lower body from the ground up, beginning with exercises like calf raises
In the world of fitness, having a strong lower body is essential for various reasons. Personal trainer and calisthenics coach Lisa Mags, the founder of Lisa's Living Club and a regional manager figure, emphasizes the importance of lower-body strength in injury prevention, posture, and reducing fall risk as we age.
The Role of Lower Body Strength
The largest muscles in the human body are located in the lower body, including the glutes, quads, and hamstrings. Strong lower body muscles, ligaments, and tendons provide better joint support, decreasing the likelihood of common injuries such as sprains, strains, or ligament tears. Strengthening from the ground up, beginning with the ankles, can positively impact other areas by enhancing stability, reducing muscle imbalances, and minimizing compensatory movement patterns that often lead to injury.
Lower-body strength plays a central role in stabilizing the kinetic chain, a system that includes the ankles, knees, hips, spine, shoulders, and head. This chain is crucial for maintaining balance and coordination during various activities.
Exercises for a Stronger Lower Body
Kettlebell Swing
When access to kettlebells is available, the kettlebell swing is a recommended exercise by trainer Keri Hupp. This exercise is similar to the deadlift with dumbbells and targets the same muscles. To perform a kettlebell swing, stand with feet shoulder-width apart, hinge at the hips, and drive hips forward to stand up while swinging the kettlebell to chest or head height. Control the swing as the kettlebell moves back between the legs.
The kettlebell swing is recommended for improving cardiovascular fitness, strengthening the posterior chain, training coordination, balance, and core engagement, and helping reduce back and hip pain. It also targets the same muscles as the deadlift with dumbbells.
Dumbbell Deadlift
As an alternative to the kettlebell swing, a deadlift with dumbbells can be performed. This exercise is beneficial for the same reasons as the kettlebell swing.
Squats
Both the back squat and dumbbell squat are exercises that help build lower-body strength. The back squat involves setting a barbell at shoulder height on a squat rack, performing the exercise with a barbell on the upper back, and lowering until thighs are parallel to the floor before standing back up. This exercise is recommended for increasing overall mobility and joint stability, building bone density, promoting core strength, balance, and proper posture, and strengthening large muscle groups that span multiple joints.
If access to a gym is not available, a dumbbell squat can be a suitable alternative.
Calf Raises
The calf raise exercise is recommended to improve ankle mobility and stability, enhance performance in various activities, help prevent injuries such as ankle sprains, plantar fasciitis, and Achilles tendinitis, and support knee stabilization. To perform a calf raise, stand with feet hip-width apart, engage your core, press through the balls of your feet, lift your heels, pause at the top of the movement, squeeze your calves, slowly lower, and repeat. If necessary, hold the back of a chair, window sill, or table for support while performing the calf raise exercise.
By incorporating these exercises into your fitness routine, you can build a stronger lower body, improve your overall fitness, and reduce the risk of injuries.
