Your feet do a LOT. They support your entire body, absorb force when you move, and somehow we still barely train them. So, here are three foot abilities I think everyone should work on.

1. Point your toes:

Sounds easy, right? Try pointing your foot as far as possible. You need both ankle mobility and strength to actively control that position. If you can’t get very far, start where you are and gradually work on increasing your range.

2. Control your arch:

Flatter feet are not automatically a bad thing. What matters more is whether you can control your foot.

Try this: Keep your foot planted and spread your toes as wide as possible. Simple toe exercises like this can strengthen the small muscles that help support your arch.

3. Deep squat with your heels down:

Drop into a deep squat. Can you keep both heels planted? If not, do not immediately blame your genetics. Ankle mobility, hip mobility, your individual anatomy, and practice can all affect your squat.

Hold onto something for support and spend some time getting comfortable in the position.

Your feet are trainable

And lastly, your shoes matter too, so consider checking out Peluva, the only shoes I wear!

Just like the rest of your body, your feet can get stronger and more capable when you actually use them. So get to it.

Stay Flexy,

David

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This stretch opens the abs and hips while improving spinal extension and back flexibility.

Watch the demo here.

How to Do It:

Start kneeling with your hands on the floor. Lower your hips, press your chest forward through your arms, and look up.

Find a comfortable position and hold for 30 seconds.

Tips:

• Walk your hands forward to reduce intensity
• Keep your shoulders relaxed
• Lower onto your elbows for an easier variation

Many of these exercises are in my Full Body Flexibility Routine!

Progress doesn't require pain. Strength training can feel challenging, and stretching can create tension or mild discomfort, but sharp, intense, or painful sensations are signals to stop or adjust. The goal is to challenge your body, not hurt it.

As requested, here is a mobility routine for older adults. Share it with a loved one or friend, and please subscribe to @WorkoutsbyDavid for more follow-along routines!

I’m considering sending two newsletters per week instead of one.

Reach one arm overhead and gently lean to the opposite side, holding for 30 seconds before switching sides.

Reply and tell me which side felt tighter or more restricted.

Check out the last challenge here.

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