Strengthen Your Feet, Knees, and Hips with Targeted Water Workouts

Every time you take a step, your feet are the first to respond. They absorb shock, adapt to changing surfaces, and initiate the chain of motion through your knees, hips, and spine.

Each foot contains:

• • 26 bones

• • 33 joints

• • 107 ligaments

• • 19 muscles

That’s a lot of moving parts! And they all need to work together to support your entire body. But when your feet lose mobility or strength, that support system breaks down—leading to extra stress in your knees, hips, and back.

The result? Everyday activities like climbing stairs, walking the dog, or playing with grandkids become more difficult—and sometimes painful.

Why Strong, Mobile Feet Matter for Real-Life Activities

In our previous post, we talked about how improving foot mobility helps reduce stiffness and pain in the lower back, hips, and knees. Now, we’re taking it a step further by combining mobility and strength training for your feet—and doing it in the best place possible: the pool.

This month in Wavemakers, our featured workout is all about restoring pain-free movement by focusing on your foundation.

Benefits of strengthening your feet, knees, and hips include:

• • Reduced pain from poor movement patterns

• • Improved stride length and lower body mobility

• • Stronger, more responsive hips for stairs, walking, and balance

• • More ease and enjoyment in your favorite activities

Whether you’re hiking, gardening, strolling the beach, or simply getting through your day with less discomfort—your feet are the key to it all.

Targeted Water Exercises for Stronger Lower Body Function

Enter our newest favorite: Strong Feet, Knees & Hips

This zero-impact water workout targets the entire lower body while supporting your joints. It’s safe, effective, and designed especially for active adults who want results without the wear and tear of land-based workouts.

What makes it special?
We use small hand buoys in two distinct positions to progress the challenge and precision of every move:

Buoys Floating at the Surface

• • Focus on soft toe-to-heel landings

• • Strengthen arms while training foot speed and leg drive

• • Improve endurance and power with less fatigue

Buoys Submerged at Your Sides

• • Increase buoyancy and resistance

• • Slow down your foot landings to improve control

• • Gradually absorb impact for safer, more durable movement patterns

The result:
Better foot mechanics. Stronger knees and hips. A more resilient body built from the ground up.

Try This 2-Minute Pool Drill Today

Here’s a sneak peek from the new workout now available on YouTube:

Round One – Foot & Ankle Focus

• • Strengthen foot and ankle mobility

• • Use squats, gentle hops, and balance drills

• • Build strength from the ground up with buoy-assisted movement

Watch the 2-Minute Demo ➔