She Strengthens

The Secret to Unlocking Your Full Fitness Potential Lies in Your Feet

When it comes to exercising, most of us focus on our arms, legs, and core, but neglect one crucial aspect: our feet. The position of your feet plays a significant role in your overall stability, the amount of weight you can lift, and your risk of injury. It’s time to give your feet the attention they deserve.

Stability is Key to Success

According to Niraj Vora, a physical therapist and co-founder of The Stride Shop, the way you position your feet during an exercise greatly affects your stability. The goal is to be as stable as possible while exercising, as this allows you to exert more force and ultimately lift more weight, leading to greater muscle and strength gains.

No One-Size-Fits-All Solution

Aoife Okonedo Martin, a personal trainer with Ultimate Performance, emphasizes that your ideal foot positioning depends on the exercise, as well as your individual joint structure and muscle length. This means that what works for someone else may not work for you, and it’s essential to find your unique stance.

7 Common Exercises and How to Position Your Feet

While there’s no one-size-fits-all solution, here are some general guidelines for foot stance during common exercises:

• Squat: Start with your feet just outside your hips, with your toes turned out between 10 and 30 degrees. If you struggle to squat to depth, try widening your feet to shoulder width or elevating your heels on a change plate.
• Deadlift: Begin with your feet at hip width, and adjust as needed to maintain a neutral spine. Ensure your foot is in alignment with your knee joint to protect your knee health.
• Push-up: Experiment with different foot widths to find what works best for you. Wider feet make the exercise easier, while narrower feet engage your core and shoulders more.
• Static Lunge: Start in a half-kneeling position, with your back knee 1 inch behind your front heel. Engage your glutes to rise, and adjust as needed to maintain stability.
• Shoulder-to-Overhead Movements: Keep your feet at hip width, regardless of the weight or exercise. This ensures optimal glute and core muscle engagement.
• Bench Press: Position your feet directly under your knees, or use weight plates to create a stable base if your legs are too short.
• Glute Bridge: Place your feet directly under your knees to target your glutes effectively and protect your ankle and knee joints.

By paying attention to your foot position, you can unlock your full fitness potential, lift more weight, and reduce your risk of injury. So, take the time to experiment and find what works best for you. Your feet (and the rest of your body) will thank you.