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VIDEO DEMO

Single-leg short foot

Progression of Short-Foot Drill

YouTube · Dr. Karen ThomasSingle-Leg Short Foot ExerciseWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg short foot

These steps are written specifically for the Single-leg short foot. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-leg short foot. 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

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  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

Single-leg short foot

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

Single-leg short foot 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.