Lower body training told from the ground up

A Planet Fitness trainer outlines a bottom up approach to the lower body focusing on ankle stability and three core moves

This trainer says you should train your lower body from the bottom up starting with calf raises

Planet Fitness trainer Keri Hupp advocates a bottom up approach to lower body training. She says starting with the ankles can improve stability, reduce muscle imbalances, and lower injury risk while building strength in the hips knees and spine. She notes the idea sits within what she calls the kinetic chain, a system that links the ankles, knees, hips, spine, shoulders and head. The plan she shares centers on three moves that build from the ground up and can be done with gym equipment or dumbbells at home. Calf raises are described as improving ankle mobility and stability while supporting athletic performance. The routine also includes back squats to boost mobility bone density and posture and kettlebell swings to train hip power with a focus on glute work. If kettlebells are not available, a dumbbell deadlift offers a similar training effect. The article emphasizes that the approach targets injury prevention and better movement patterns as people age and that basic equipment is enough to start.

This bottom up approach mirrors a broader trend toward foundation first training that favors stability and movement quality over flashy lifts. It invites a wider audience to engage with resistance work by starting with simple ankle and calf work before heavier compound moves. Read together with other fitness guidance, it signals a shift toward functional strength that translates to daily life and aging well. Still, there is a practical edge to consider: executing heavy lifts like back squats and kettlebell swings safely requires good technique and, ideally, coaching or supervision, especially for beginners or those with prior injuries.

Highlights

The idea of building from the ground up may shape how people approach workouts in the weeks to come