Focuson training your lower body from the ground up, starting with calf raises, according to the advice of this fitness professional.

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Keri Hupp, a seasoned trainer at Planet Fitness with over seven years of experience, shares her exercise routine for strengthening the lower body in the latest Fit&Well article series. Hupp, who holds a dual Bachelor of Science degree in Athletic Training and Exercise Science, with a minor in Psychology, and was a collegiate softball player, aims to improve overall functional strength and coordination in both the upper and lower body.

The lower body is crucial for injury prevention, posture, and reducing fall risk as one ages. It houses the largest muscles in the human body, including the glutes, quads, and hamstrings. Hupp recommends exercises that target these muscles while also enhancing stability, reducing muscle imbalances, and minimizing compensatory movement patterns that often lead to injury.

One such exercise is the kettlebell swing. This dynamic movement involves standing with feet shoulder-width apart, hinging at the hips, and swinging a kettlebell to chest or head height. If kettlebells are not available or if the swing exercise is not comfortable, a deadlift with dumbbells can be performed instead. The kettlebell swing is recommended for improving cardiovascular fitness, strengthening the posterior chain (the muscles running down the back of the body), training coordination, balance, and core engagement.

Another exercise Hupp recommends is the back squat. This exercise, performed with a barbell, helps prevent injuries by strengthening the muscles, tendons, and ligaments around the knees, hips, and ankles. If access to a gym is not available, a dumbbell squat can be performed instead. The back squat is beneficial 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.

To ensure a well-rounded routine, Hupp also recommends the calf raise exercise. This exercise improves ankle mobility and stability, enhances performance in various activities, helps prevent injuries such as ankle sprains, plantar fasciitis, and Achilles tendinitis, and supports knee stabilization when the knee is bent.

In conclusion, Hupp's exercise routine for lower-body strength requires equipment such as a barbell and kettlebell, but alternative exercises with dumbbells are provided for those who prefer to train at home. By focusing on strengthening from the ground up, beginning with the ankles, we can positively impact other areas, enhance stability, reduce muscle imbalances, and minimize compensatory movement patterns that often lead to injury.

Focuson training your lower body from the ground up, starting with calf raises, according to the advice of this fitness professional.