EPISODE SUMMARY
Warrior woman, let’s talk about a game-changer that no one in women's fitness is talkin’ about. You’re training hard—squatting, deadlifting, doing RDLs—but your glutes aren’t growing, your legs aren’t getting stronger, and your back or knees feel like they’re taking the hit. So, what’s going on?
The answer isn’t what you think. It’s not your glutes. It’s not your legs. It’s your feet girl.
Your feet are the foundation of every single movement you make in the gym. If they’re weak, tight, or unstable, your body compensates—which can lead to knee pain, hip issues, and a botty that won’t grow. In this EP, I’ll break down why your feet matter and how you can train them for stronger lifts, better muscle activation, and pain-free movement.
This is the missing piece girl. And once you dial it in? Everything changes.

WHAT YOU’LL LEARN IN THIS EPISODE:

• The connection between foot strength and muscle activation (why weak feet = weak glutes)


• Why knee pain, hip pain, and even lower back pain often start in the foot


• How improper foot positioning negatively impacts your squat, deadlift, and RDL progress


• The 4-phase foot training protocol that will transform how you lift


• The exact drills you need to build strong, stable feet for better lifts, running and jumping

POWERFUL QUOTES FROM THIS EPISODE:

"Weak feet? Weak foundation. And if your foundation is weak, your lifts will never be strong."
"Your foot isn’t just a thing that goes in a shoe. It’s your connection to power, strength, and movement efficiency."
"If you want bigger glutes and stronger legs, you have to start from the ground up. Literally."
"Your squat and deadlift don’t start at your hips. They start at your feet."
"Training your feet isn’t sexy… but neither is knee pain, hip pain, or stalled progress."

HOW TO APPLY THIS TO YOUR TRAINING

1. Start Training Barefoot – Remove your shoes during lifts to create awareness of your foot placement and pressure distribution. Think of your foot as a tripod—big toe, little toe, and heel—press evenly through all three points.


2. Strengthen Your Feet – Incorporate foot-strengthening exercises (toe yoga, calf raises, foot mobility drills). Weak feet = weak lifts.


3. Focus on Midfoot Activation – Learn to push through your midfoot during lifts. This helps activate your glutes properly and prevents compensations up the chain.


4. Slow Down Your Lifts – Quality over speed. Own your tempo and stay grounded through the entire range of motion.

READY TO LEVEL UP YOUR LIFTS?

Try this: Next time you train your lower body, go barefoot and focus on your foot connection. DM me on Instagram (@amykatebowe) and tell me what you notice.
If this episode helped you, share it with a friend and subscribe to The Warrior School Podcast so you never miss an episode.
Let’s build the body you love—starting from the ground up.

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