Barefoot Strength

Barefoot Strength We Build Strong Feet & Glutes Thinking Feet First

06/05/2026

About 14 years ago I started really trying to understand the root cause of dysfunction and injury in the body. And I quickly realized that all roads lead down to the feet. Which makes total sense when you think about it, because the feet are the literal base that the entire body rests on. Like any structure, if that base isn’t functional, nothing above it can be functional either.

We’re often overcomplicating things in this industry. But really we just have to go back to first principles. The body, like all structures, needs a good foundation.

If we can get the basics right, there’s a much higher chance that everything else falls into place and stays structurally sound.

That’s exactly what we focus on inside the Barefoot Strength Academy. We help people build that foundation from the ground up. Link in bio if you want to join us.

24/04/2026

Bunions are a shoe problem, an intrinsic foot weakness problem, and a glute problem disguised as a toe problem.

That’s how we address every issue inside the Barefoot Strength Academy. We always look upstream and downstream of the symptom to find the real root cause.

30/03/2026

Fourteen years ago, I became obsessed with one question: What's the root cause of dysfunctional posture and movement patterns in the body?

Fortunately, I figured out early on that all roads lead down to the feet.

Fast forward to now, having worked with thousands of people and spent more than ten thousands of hours in the research and literature, I'm more convinced than ever: if you want a strong, resilient body, you have to start at the base, the feet.

11/03/2026

This published case study is a real example of how interconnected all the parts of the body are. If one area is dysfunctional, it creates a ripple effect everywhere else.

That’s why when you’re dealing with a specific issue, you need a good understanding of the entire system and how everything integrates.

We make it really simple at the Barefoot Strength Academy. We’ve taken that complexity and broken it into practical pieces that make up our full body screening. Once you complete it, we help you understand exactly where your problem areas are and how they might be affecting the rest of your body.

02/03/2026

Fixing bunions isn’t as simple as most online content makes it seem. The majority of what you’ll find focuses almost entirely on footwear, and I’m in total agreement that wearing the wrong shoes affects toe alignment.

The literature is clear, and the thousands of people we’ve spoken to over the years have confirmed it. Switching to wide toe box barefoot shoes has helped their bunions and toe alignment.

But if you really want to solve this problem holistically, you’ve got to look at every factor that contributes to misalignment, including arch collapse and overpronation. You can’t only wear the correct shoes. You can’t only work on foot strengthening. You can’t only wear silicone toe spacers. You’ve got to do all of it.

That’s exactly what we do in our Barefoot Strength Academy. We now have a 21-week Bunion Protocol that covers the 5 biggest contributors to bunion development, targeting all of them over the course of those 21 weeks.

If bunions are something you’re struggling with, come try it out. It’s non-invasive, and at the end of those 21 weeks your feet will be stronger, you’ll understand your bunions better than you do right now, and I can promise you won’t be any worse off. 21 weeks. That’s the commitment. Give it a try.

21/02/2026

Why I love this exercise:

Babies do it instinctively from day one. No cue needed. It’s some of the oldest movement code we have.

I’ve watched all three of my daughters splay their toes without me saying a word. And personally? Look at the first clip in this video (pretty good toe splay), then look at the last clip. It’s from a few years ago when I was struggling to spread my toes out properly. My toe splay has gotten way better.

What I also like is that it’s non-weight bearing. So when your feet are “angry” (plantar fasciitis, whatever), you can still do this one.

We build everything in the Academy from first principles. Get your assessment, find your weaknesses, train them directly.

👇Get our free 7-day strong feet & glutes guide: 🔗 in bio

16/02/2026

When it comes to exercise, the details matter.

It’s not just about picking something off the shelf because the box says it’s “good for” X, Y, and Z.

Your context determines everything:
∙ What are your goals?
∙ What’s your injury history?
∙ Where are you currently?
∙ Any underlying dysfunctions?

That’s the level of depth everyone deserves when they train. Without it, exercise can actually work against you—50% of recreational runners get injured within a year. Not because running is bad (it’s one of the most natural movements we have), but because it needs a plan that fits you.

Small tweaks matter. Like this bunion-safe ankle mobilization—adding a simple slope protects your great toe while still getting the mobility work in.

That’s what we care about at Barefoot Strength Academy. The details. The depth.

If that’s valuable to you, come see what we’re about. Build a strong foundation through your feet and glutes.

12/02/2026

What bugs me about the genetics argument: it’s become a convenient excuse for inaction.

I’ve been in this space long enough to see the pattern. Someone reads “bunions are genetic” in some outdated article, and suddenly they’re powerless. They stop looking for solutions. They accept the deformity as inevitable and start mentally preparing for surgery.

That’s the real damage of oversimplified genetic narratives.

I have two of the four genetic risk factors myself. Longer great toe, ligament laxity. Should’ve been a textbook case. But here I am, bunion-free at 30+, because I understood that predisposition is not destiny.

The body is adaptable. The feet respond to stimulus just like every other tissue. We’ve just culturally accepted this weird exception that “feet are different”—that they’re somehow immune to the training principles we apply everywhere else.

This is exactly why I built the 21-week Bunion Protocol inside Barefoot Strength Academy. It’s just a science-backed protocol that tackles the things proven to help improve toe alignment. No surgery, no gimmicks, just systematic application of what we know works.

If you’re reading this and you’ve got a bunion: you have nothing to lose. Just commit to trying it out and see what happens.

02/02/2026

You don’t get strong feet without strong glutes, and you don’t get strong glutes without strong feet.

Together, they form the foundation of the body, and that’s why we train them together.

When that foundation is weak, problems pop up everywhere. Toe misalignment is one example. Knee pain is another (the knees sit right between the feet and the hips, so they get hammered when either end isn’t doing its job).

Even things like anterior pelvic tilt and lower back pain can be driven by weakness in the feet and glutes.

Build the foundation first, and a lot of things start to fall into place.

Want our free Strong Feet + Glutes Crash Course?
Comment “Academy” and we’ll send it to you.

25/01/2026

Here are the 6 main reasons you get bunions:

1. Wrong shaped shoes
2. Wrong shoe size
3. Tight ankles
4. Weak feet
5. Duck (toed out) walking pattern
6. Weak glutes

Unless you fix all these issues, you’ll struggle to fix your bunions.

It’s a testament to the complexity of the human body, and why you need high quality coaching to get your body in proper order.

21/01/2026

This video is based on a true case study published in the Journal of Orthopaedic & Sports Physical Therapy (Wagner et al., 2010).

So what can we learn from this?

First, the glutes are an extremely important muscle group to focus our attention on. So many dysfunctions stem from poor glute activation. It’s not just hamstring tightness or hamstring pulls. It’s pelvic instability, lower back pain, and even downstream effects at the feet like overpronation. The list goes on.

Second, when one system fails, so many other systems go down with it. In functional anatomy, we call this regional interdependency.

This is how we view the body at Barefoot Strength. Not with a myopic lens, but as an integrated system. When you do this, you can truly discover the root causes of your problems and fix them.

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