Strength Starts from the Ground Up: Why Your Feet Deserve More Love

We talk a lot about glutes, core, hamstrings — the big hitters in the strength world. But none of those powerhouses can do their job properly if your foundation (your feet and ankles) isn’t solid.

Your feet contain 26 bones, 33 joints, and over 100 muscles, tendons and ligaments — yet most of us keep them locked in shoes, walking on flat surfaces, and wondering why our knees ache or our hips feel off.

When those small stabilisers in your feet and ankles are weak or sleepy, the rest of your body has to pick up the slack. That means extra load on your knees, hips, and lower back. Over time, that can lead to:

• nagging knee pain

• hip imbalances

• low back tension

• wobbly balance and inefficient movement patterns

Strong, active feet = a stable posterior chain. And a stable posterior chain = safer, stronger lifts and smoother movement through daily life.

The Science of Strong Feet

Think of your foot like the root system of a tree — the stronger and more connected it is to the ground, the more powerful everything above it becomes.

When you strengthen your intrinsic foot muscles, you improve:

• Proprioception (your body’s awareness of where it is in space)

• Balance and stability

• Force transfer from the ground up — meaning you can actually drive through your heels and glutes when you lift

That translates to more efficient movement, less pain, and a serious edge in your training (and stilettos).

Try These at Home: Foot & Ankle Strength Builders

You don’t need fancy equipment — just your bare feet and a few minutes a day.

1. Short Foot Exercise (aka the Foot Lift)

How:

• Stand barefoot.

• Keep your toes relaxed, and gently pull the ball of your foot toward your heel, as if you’re shortening your foot.

• You should feel the arch lift slightly.

• Hold for 5 seconds, relax, and repeat 10–15 times per foot.

Why:
This strengthens your intrinsic foot muscles and helps stabilise your arch — the foundation for proper ankle, knee, and hip alignment.

2. Toe Yoga

How:

• Keep your foot flat on the ground.

• Lift your big toe while keeping the others down. Then reverse — press your big toe down and lift the others.

• Repeat 10–15 times each way.

Why:
This helps train independent toe control (crucial for balance and gait), and wakes up the smaller muscles that stabilise your foot.

3. Heel Raises with Control

How:

• Stand tall, feet hip-width apart.

• Slowly rise up onto your toes, hold for 2–3 seconds, then lower slowly all the way down.

• Try 2–3 sets of 10.

Why:
Builds calf strength and ankle stability, key for supporting the entire posterior chain during lifts.

4. Single-Leg Balance (barefoot)

How:

• Stand on one leg (barefoot), keeping your hips level.

• Hold for 30 seconds. To make it harder, close your eyes or turn your head slowly side to side.

Why:
Improves proprioception, balance and coordination between your foot, ankle, and glute stabilisers.

5. Towel Scrunches or Marble Pick-Up

How:

• Place a small towel (or a few marbles) on the floor.

• Use your toes to scrunch the towel toward you or pick up the marbles.

Why:
Simple but powerful for building strength and dexterity in your foot muscles.

Build from the Ground Up

Strong, stable feet are the unsung heroes of strength and longevity. When you train them, you’re not just preventing injuries — you’re laying the foundation for better posture, balance, and power in every lift (and every step).

So next time you’re working on your glutes or core, take a few minutes to love on your feet too. After all, you can’t build a mansion on a wobbly foundation.

XO Jane