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114
Workout

Knees and Feet: The Movement Chain

~1 h. 9 min.
~828 kcal
⁉️ Comments

Knees and feet are the foundation of every movement. This is where stability is built during walking, running, jumping, and changes of direction. When one link in the chain weakens or loses mobility, the load shifts upward — to the hip joint, lower back, and shoulder girdle. This workout targets the kinetic chain from the bottom up: from the feet through the ankle and knees to the hips and glutes.

The format is a circuit workout of intermediate difficulty using FISIO functional loops. The loops allow precise load adjustment through body angle and introduce an element of instability that activates the small stabilizing muscles of the foot and knee — exactly those that tend to be switched off when working with machines.

  • Strengthening the muscles of the lower leg, knee, and ankle joints
  • Improving balance and foot proprioception
  • Developing knee stability in the frontal and sagittal planes
  • Reducing the risk of common injuries: runner's knee, plantar fasciitis, ankle instability

This workout is suitable for adults without acute knee or foot injuries. If you have chronic pain or are in a recovery period following an injury, consult a healthcare professional before starting. Perform the exercises at a mindful pace: movement control matters more than speed. Pay special attention to foot position — it should be flat and stable, without rolling inward.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Hero pose
1
Level: 2
R1
5
Balanced Side Lunge
6
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Rotation with load
6
Level: 2
R1
10
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Hero pose
1
Level: 2
R1
5
Balanced Side Lunge
6
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Rotation with load
6
Level: 2
R1
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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