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Barefoot Strength We Build Strong Feet & Glutes Thinking Feet First

07/10/2026

How much thought do you give to training your feet?

We put so much time into building strength in our upper bodies. But walking further, running faster and lifting more weight all place demands on our feet.

They support our body weight and give us a base to push from.

For me, it makes sense to build that foundation first.

Strong feet give the movement and strength you build throughout the rest of your body a solid base to work from.

If you want to learn how to assess and train your feet and glutes together, start with our free 7-day Strong Feet & Glutes course.

Start here: https://bfs.fit/free-course

03/10/2026

Do you think about your feet when you exercise?

If you don’t, there could be a lot of untapped potential there.

Strength starts at the ground. Your feet are the first link in the kinetic chain, the connected system that transfers force through your body.

I think of engaging the feet like turning the ignition in a car. You’re getting the system ready to work together.

Root your feet into the ground and engage short foot. Spread your toes and press them down without curling them. Stabilise your arch so you have a solid base to work from.

From that stable base, you can control the movement and generate force more effectively.

Next time you exercise, start with your feet.

If you want to learn how to assess and train your feet and glutes together, start with our free 7-day Strong Feet & Glutes course.

Start here: https://bfs.fit/free-course

23/09/2026

If you keep stretching the same tight muscle, it’s worth asking why it keeps getting tight.

Otherwise, you’re doing the same thing over and over again and expecting a different result. Apparently there’s a name for that 😂

To make progress, we need to understand how the body works. What does each muscle do? How do those muscles work together? And what happens when one part isn’t doing its job well?

Understanding that functional anatomy helps us investigate what’s causing the problem, instead of repeatedly chasing the place where we feel it.

That’s why we start with functional assessments inside the Barefoot Strength Academy. They give us an overall picture of how your body is functioning and help us identify what needs attention.

Ultimately, we’re building a body that serves you in everything you want to do, from walking and climbing stairs to playing sport and performing at a high level.

19/09/2026

You can have a visible arch while standing still and see it collapse as soon as you start moving.

That distinction matters.

When someone sees their arch collapse, the immediate assumption is often that their feet are weak and need more strengthening. But that doesn’t tell us why the arch is collapsing.

If the ankle is restricting the movement, the foot may be compensating for that missing range. Adding more foot exercises without identifying that restriction can leave you working around the same problem.

That’s why we assess both static arch height and what happens during movement inside the Barefoot Strength Academy. We want to understand where the limitation actually is before deciding what to work on.

What I care about is how your feet support you when you walk, squat, balance, and run. A good-looking arch in a photograph is only part of the picture.

If you want to learn how to assess your foot function and work on the weaknesses affecting how you move, start our free 7-day course: https://bfs.fit/free-course

04/09/2026

All load-bearing structures work best when they’re properly aligned.

Think about a house. Builders use a level at every stage because maintaining proper alignment allows the structure to support as much load as possible.

Your feet are no different. When the toes are squeezed together, the foot becomes narrower and less stable, making the arch more likely to collapse.

You can try to reinforce a poorly aligned foot with strengthening exercises, but the better approach is to fix the fundamentals first:

1. Wear wide toe-box shoes.
2. Use silicone toe spacers.
3. Practice spreading your toes.

Fix the alignment, then build strength on top.

Comment ACADEMY and I’ll send you our free 7-day guide to building stronger feet and glutes.

31/08/2026

Core stability may be the missing link in glute function. But the limiter may also be hip mobility, foot function, or movement coordination.

Doing more glute exercises without knowing which link is failing can leave you working around the same problem.

Inside the Barefoot Strength Academy, members begin with 10 functional tests. They use the results to identify their weakest links or the root cause of their dysfunction, then do the corresponding 15-minute follow-along workouts that target those weaknesses.

Assess first. Then build the plan: https://bfs.fit

26/08/2026

We can become so fixated on the visibly affected area of the body that we assume it must be the root cause of the problem, when it might simply be a symptom of dysfunction elsewhere.

With bunions, for example, the big toe is where we see the problem, but restricted ankle mobility can be one of the factors contributing to it.

A full-body movement assessment matters. Before we can fix the problem, we first need to understand what is tight, weak or poorly controlled. Once we know the destination, we can properly plan the route.

At the Barefoot Strength Academy, members begin with 10 functional tests. This gives them a clearer understanding of their biggest weaknesses so they can choose the follow-along workouts that target what their body actually needs.

No guessing. Assess first, then build the plan. Link in bio.

04/08/2026

Ankle mobility is 1 of 10 functional tests we give you to do in our Barefoot Strength Academy. By the time you have completed all of them, you’ll know every limiting factor in your body that’s destroying its function.

Then we give you follow-along workouts to fix each of those weaknesses.

Together we leave no stone unturned. Your body will have no choice but to regain function.

18/06/2026

A couple of months ago, I started sitting more than usual.

I’d moved into a co-working space that didn’t have proper standing desks, and after a while I could feel it: my glutes just weren’t firing the way they normally do.

I’ve spent years working on building strong, dominant glutes, and I’ve made real progress with it. But even with all that work behind me, the extra sitting still had an effect.

So I went and got tested at a university sports lab, and the results confirmed what I was feeling: my glute activity was way down.

I went back to the basics: sitting less, moving more, and stretching my hip flexors every single day.

Within two weeks, my glutes were back on track.

That’s why I’m so confident when I say this stuff works. I’ve seen it with our members, I’ve seen it with so many people over the years, and I’ve experienced it myself.

If you want stronger, more powerful glutes, sitting less and opening up your hip flexors is one of the most important places to start.

And if you need help, accountability, and a community to keep you consistent, join us inside the Barefoot Strength Academy.

We practice this daily, and we’d love to see you inside.

12/06/2026

We look at problems like ankle mobility holistically. Instead of just throwing a mobility exercise at the problem, which is the most common response, we go a layer deeper and ask: what are the main causes of that restriction? Then we fix those too.

That way we’re not only addressing the problem directly through exercise, we’re also preventing it from coming back by fixing the root cause.

If this is how you’d like to solve these dysfunctional patterns in the body, then you’ll love our free 7-day strong feet & glutes guide.

Just comment “academy” and we’ll send it to you.

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