Feet
Every step, landing and push goes through your feet, and shoes do much of their work for them. Spread and lift your toes, lift your arch, and stand on one leg. Here is every movement we teach for your feet.
Why it works: Your shoes are doing your feet's work
Short on time? Start with these three
- Toe SquatLong holdKneel with your toes tucked under and sit back on your heels. A strong stretch for the soles of your feet and the joints at the base of your toes.
- Toe YogaMovingBarefoot, press your big toe into the floor while the other four lift, then swap. It teaches the small muscles inside your foot to move your toes one group at a time, which shoes never ask of them.
- Warrior IIIBalanceStand on one leg and tip forward as the other leg lifts, until body and leg make one line, hips level. The standing hamstring and glute work hard.
Long holds
Stay still in the shape for minutes and let the muscles settle.
Moving
Move in and out of the shape, a little further each time.
- Toe SpreadBarefoot, spread your toes as wide as they go, lift them, then set them down wide. It works the small muscles that move your toes apart, which narrow shoes keep pressed together.
- Toe YogaBarefoot, press your big toe into the floor while the other four lift, then swap. It teaches the small muscles inside your foot to move your toes one group at a time, which shoes never ask of them.
Strength
Hold or lift your own weight.
- Crescent LungeLong split stance, back heel high, hips sinking down and forward. Stretches the front of the back hip and the sole of the back foot at once.
- Short FootKeep your toes long and flat and pull the ball of your foot back towards your heel, so the arch lifts. The small muscles inside your foot hold it there, the job they do with every step.
- Single-Leg Calf RaiseStand on one foot with a kettlebell in your hand and your toes on a rolled towel. Rise for three seconds, hold for two, lower for three. Works your calf, your Achilles and the sole of your foot.
Balance
Stay steady on a narrow base while you move.
- Stand on One LegStand on one leg for a minute, then the other. Every few seconds set the free foot down and lift it again, so your foot and ankle have to catch you each time.
- Warrior IIIStand on one leg and tip forward as the other leg lifts, until body and leg make one line, hips level. The standing hamstring and glute work hard.