Lower body training should begin from the base, focusing initially on calf raises.

Trainer Keri Hupp recommends several exercises for enhancing lower body strength, mobility, and stability, which are crucial for injury prevention, improved performance, and overall well-being.

The calf raise exercise is a simple yet effective way to improve ankle mobility and stability. This exercise can help prevent ankle sprains, plantar fasciitis, and Achilles tendinitis, and support knee stabilization. To perform a calf raise, stand on the balls of your feet and rise up onto your toes, then lower back down.

The back squat is another recommended exercise for building overall lower body strength. This exercise helps prevent injuries by strengthening the muscles, tendons, and ligaments around the knees, hips, and ankles. To perform a back squat, set a barbell at shoulder height on a squat rack, step backward, and lower down into a squat position, then stand back up. If access to a gym is not available, a dumbbell squat can be performed instead.

The kettlebell swing is another exercise that trainer Keri Hupp recommends for strengthening the lower body. This exercise improves cardiovascular fitness, strengthens the posterior chain (the muscles running down the back of the body), trains coordination, balance, and core engagement. To perform a kettlebell swing, stand with feet shoulder-width apart, hinge at the hips, and swing the kettlebell to chest or head height. If kettlebells are not available or the kettlebell swing exercise is not comfortable, a deadlift with dumbbells can be performed instead.

Lower body strength is important for injury prevention, posture, and reducing fall risk as one ages. 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.

Furthermore, strengthening the lower body plays a central role in stabilizing the kinetic chain, a system that includes the ankles, knees, hips, spine, shoulders, and head. A strong kinetic chain can help improve performance in various activities, from running and jumping to lifting and carrying heavy objects.

In conclusion, incorporating exercises like the calf raise, back squat, and kettlebell swing into your fitness routine can help you build a strong foundation for injury prevention, improved performance, and overall well-being.