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VIDEO DEMO

Short foot during split squat

Progression of Short-Foot Drill

YouTube · Fitness Pain FreeEasy Short Foot Exercise Progression 3 — Split SquatWatch the demonstration

PROGRESSION · HOW TO DO IT

Short foot during split squat

These steps are written specifically for the Short foot during split squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Short foot during split squat. Stand or sit with the heel, big-toe pad, and little-toe pad all touching the floor.

  2. 02
    Move the pattern

    Without curling the toes, gently draw the ball of the foot toward the heel to lift the arch.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Hold the smaller, firmer foot shape while breathing, then relax without losing the three contact points. Use less effort than you think.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

FEET & TOES / 40

Control rangeIsometric

Short foot during split squat

Sets: 3 · Time: 15–30 seconds per side

Short foot during split squat is a progression of Short-Foot Drill. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Drawing the ball of the big toe subtly toward the heel trains the intrinsic foot muscles while preserving contact at the heel and both sides of the forefoot.