Quarter Squat Rockers

One upside to social distancing; working out barefoot at home. 

Did you know the human foot and ankle has 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments.

Feet are the literal foundation for all healthy movement!

Running shoes are great, but they do minimize the work done by the muscles, tendons and ligament for balance and stride. Whenever possible, walk barefoot and allow the foot to reconnect with its natural functioning.

Take it from me.  I’ve had two surgeries on my left foot (2003 and 2013) and a stress fracture of the 3rd metatarsal of the right foot (2011). Foot health is IMPORTANT.

Quarter Squat Rockers focus on balance, range-of-motion and strength of the feet. This is done by alternating between dorsiflexion and plantar flexion. You will also feel your core, glutes and quadriceps working in an isometric hold. 


✅ Improved balance

✅ Increased foot strength

✅ Engages core, glutes and quads

How to do Quarter Squat Rockers:

  1. Begin in a standing position with feet hip-to-shoulder width, toes facing forward and knees-over-toes.
  2. Hinge forward slightly from the hip, then slightly bend the knees for a ¼-squat depth.  Engage the core muscles and glutes to neutralize the spine. Visualize a line that connects the ear, shoulder, and hip. Maintain upper body and squat depth throughout set.
  3. Shift weight to the heel, pulling the toes upward.  Then shift weight to the toes, coming up as high as possible on the toes. Repeat alternating heel-to-toes until set is complete. 


✅ Pay close attention to how the foot moves into plantar flexion.  Does the foot and ankle roll outward? 

✅ If you have trouble balancing, lift the arms to 90* straight in front of the body, hands in line with the shoulder. 

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

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